WOD Wed July 11, 2018

Part 1: Barbell Good Morning 3×8

This is a hip hinge with the bar in a low-bar squat position. See the video below. No need to go heavy; an empty barbell is sufficient.

Then…

Deadlifts 4/8/12/16
Burpees Over the Bar 6/12/18/24
Situps 8/16/24/32

AMRAP in 15 minutes. Cap of 4 rounds.

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155

Wednesday’s yoga class is cancelled.

No comments.

WOD Tue July 10, 2018

Part 1: Press 5-3-1+

Last set is for max reps.

Then…

Shoulder to Overhead 25/20/15/10/5
Cal Row or Bike 5/10/15/20/25

10 toes to bar between rounds (40 total)

Option 1: 75/55
Option 2: 45/35; hanging knee raises
Option 1+: 95/65

No comments.

WOD Mon July 9, 2018

Part 1: Back Squat 20 unbroken

Add weight from last week.

Then…

15 hang power cleans
15 pushups

4 rounds

Option 1: 95/65
Option 2: 75/55
Option 1+: hang squat cleans; 12 ring dips instead of pushups
Option 1++: 115/75; hang squat cleans; 9 handstand pushups

Combine options as desired.

Modify the hang cleans by doing kb swings (and kb goblet squats if you want to modify the squat cleans)

Then (optional)…

Wallballs 27/18/9
Burpee Pullups 18/12/6

Option 1: chest to bar pullups
Option 2: regular pullups
Option 1+: heavy wallball; burpee muscle ups 9/6/3

Modify the pullups by jumping.

No comments.

WOD Fri July 6, 2018

Part 1: barbell warmup

Get ready for the workout, or pick a lift and go heavy.

Then…

Open 13.2

5 shoulder to overhead (115/75)
10 deadlifts (115/75)
15 box jumps (24/20)

AMRAP in 10 minutes

Then (optional)…

CrossFit Baseline

500m row
40 squats
30 situps
20 pushups
10 pullups

No comments.

WOD Thu July 5, 2018

Jerry

1 mile run
2000m row
1 mile run

Modify by reducing the length (800m run; 1000m row)

Or…

Del

25 burpees
3 laps with 20/14 med ball
25 weighted pullups (holding wallball between legs)
3 laps with 20/14 med ball
25 handstand pushups
3 laps with 20/14 med ball
25 chest to bar pullups
3 laps with 20/14 med ball
25 burpees

Modify the laps by running without a ball.
Modify the weighted pullups by doing unweighted strict pullups > pullups > ring rows.
Modify the handstand pushups by doing regular pushups.
Modify the chest to bar pullups by doing regular pullups or ring rows.

No comments.

WOD Wed July 4, 2018

Pete

51 toes to bar
10 clean and jerks (155/105)
51 wallballs
10 clean and jerks
51 burpees
10 clean and jerks
51 calorie row

We miss you, Pete.

Classes at 830am, 11am, and noon. Happy Independence Day!

No comments.

July 4 Schedule UPDATE

On Wednesday July 4 we will have classes at 830am, 11am, and noon. There will be no 4pm class. Sorry for any inconvenience.

No comments.

WOD Tue July 3, 2018

Option 1: Open 11.1

30 double unders
15 barbell ground to overhead (75/55)

AMRAP in 10 minutes

Modify the DU by doing 25 lateral jumps over the barbell

Option 2: Annie

Double Unders
Situps

50/40/30/20/10

Modify the DU by doing 2x single unders

Option 3:

Double Unders 50/40/30/20/10
KB Swings 25/20/15/10/5
Situps 50/40/30/20/10

KB is 55/35

Modify the DU by doing 2x single unders

Do one or more of the above.

No comments.

WOD Mon July 2, 2018

Part 1: Back Squat 20 unbroken

Do a couple of warmup sets and then go for 20 with a moderate yet challenging weight.

If you’re new to squatting, or not up for the challenge of 20 unbroken, do 3×10 instead.

Then…

Jackie

1000m row
50 thrusters (45/35)
30 pullups

Then (optional)…

20 toes to bar
15 burpees
25 situps
15 burpees
20 cal ski/bike/row

Option 2: hanging knee raises

No comments.

Holiday Schedule

On Wednesday July 4, we will have classes at 830am, 11am, noon, and 4pm. All other classes are cancelled. Yoga is also cancelled. Happy Independence Day!

No comments.

WOD Fri June 29, 2018

Part 1: Front or Back Squat 3×8

Add weight each set if possible.

Or just use this time to get warmed up for the workout.

Then…

Deadlifts 15/10/5
Box Jumps 21/15/9

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155; jumps required

Then…

Front Squats 15/10/5
Double Unders 75/50/25

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more
Option 1++: thrusters instead of front squats

Modify the DU by doing lateral jumps over the bar 45/30/15.

Rest 3 minutes between the two workouts. Monitor your own rest period. Write your combined time on the board, including the rest time.

No comments.

WOD Thu June 28, 2018

Part 1: Snatch or Overhead Squat

Spend a little time practicing or working on mobility.

Then…

Helen

400m run (3 laps)
21 kb swings (55/35)
12 pullups

3 rounds

Modify the run by rowing 500m per round.

Then (optional)…

30 Russian twists (20/14) (total)
20 situps
30 mountain climbers (total)

3 rounds

No comments.

WOD Wed June 27, 2018

Part 1: Press or Bench Press 3×1

Or do 4×5 with lighter weight. Or use this time to practice push press and push jerk.

Then…

Shoulder to Overhead 4/8/12/16/20
Front Rack Lunges 4/6/8/10/12
Situps 5/10/15/20/25
Calorie Row or Bike 5/10/15/20/25

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more

Modify the lunges by doing back lunges or back squats.

No comments.

WOD Tue June 26, 2018

Part 1: Clean 3-3-3

Touch and go. Full or power.

Then…

1 lap
3 power cleans
9 pushups

10 rounds

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; full cleans; 5 handstand pushups instead of 9 regular pushups

Combine options as desired.

Modify the run by rowing 150m per round.

Modify the hspu by doing them until failure, then switching to regular pushups.

No comments.

WOD Mon June 25, 2018

Part 1: Back Squat 3×1

PR attempts are encouraged. If you’re not feeling it, do 4×5 with lighter weight.

Then…

Wallballs
Toes to Bar
Burpees

3/6/9/12/15/18/21

AMRAP in 14 minutes. Cap of 7 rounds.

Option 1: as written above
Option 2: hanging knee raises or situps
Option 1+: heavy wallball

Then (optional)…

15 kb swings
15/12 cal ski/bike/row

3 rounds

Choose your own kb weight and write it with your score.

No comments.

WOD Fri June 22, 2018

1 lap kb farmer carry
15 bench presses
20/16 cal row or bike
25 situps
30 Russian twists (20/14)

3 rounds. Rest as desired between rounds. Write your slowest and fastest rounds on the board.

Do each round in heats so that everyone has a spotter on the bench.

Option 1: 55/35 kb each arm; 135/85
Option 2: 35/25 kb each arm; 95/55
Option 1+: 70/45 kb each arm; 155/95 or more; heavy wallball

Then (optional)…

50 bicep curls (45/35 bar)

No comments.

WOD Thu June 21, 2018

Part 1: Overhead Squat

Go heavy, or just use light weight and practice mobility, with just a PVC if necessary.

Then…

Nancy

400m run
15 overhead squats (95/65)

5 rounds

Option 2: 75/55
Option 3: 10 kb swings and 10 kb goblet squats per round instead of OHS

Modify by reducing the weight and/or the rounds.

Modify the run by rowing 450m per round.

No comments.

WOD Wed June 20, 2018

Part 1: Clean 1-1-1

Full or power, from the floor or the hang. Focus on technique.

Then…

Hang Power Cleans
Burpees Over the Bar

10-1

20 double unders after each round (200 total)

Option 1: 95/65
Option 2: 75/55; 2x single unders
Option 1+: 115/75; unbroken DU

No comments.

WOD Tue June 19, 2018

Part 1: Back Squat 5×3

Short rest. Focus on form. Or use this time to practice thrusters.

Then…

In 10 minutes, perform

500m row
20 thrusters
500m row
15 thrusters
500m row
AMRAP thrusters (cap of 20)

Your score is the total thrusters completed, including the 20 and 15. If you get 20 thrusters in the final round, write your time on the board.

Option 1: 95/65
Option 2: 75/55
Option 3: 45/35
Option 1+: 115/75

Modify the thrusters by using dumbells or by doing back squats.

No comments.

WOD Mon June 18, 2018

300 (or The Spartan Workout)

25 pullups
50 deadlifts
50 pushups
50 box jumps
50 knees to elbows*
50 kb clean and press (25 per arm)
25 pullups

Option 1: 135/95; 35/25 kb
Option 2: 95/65; 35/25 kb; situps or hanging knee raises instead of knees to elbows
Option 1+: 165/115; 55/35 kb

* Technically this should be floor wipers but the BHCF version will be knees to elbows.

Then (optional)…

Wallballs
Burpees
Cals

21/15/9

No comments.