WOD Friday March 4th 2011

Kat out representing BHCF at the Polar Plunge

2010 Rocky Mountain Sectionals Final WOD

6 Squat Clean (135/95)
9 Chest to Bar Pullups
12 Box Jump (24/20)

A.M.R.A.P in 10 Minutes

OR

50 Squats

40 Situps

30 Parallet Jumps (total)

20 Pushups

10 Deadlift (bodyweight)

3 Rounds

WOD Thursday March 3rd 2011

10 Pullups

10 Push Press (115/75)

10 Ring Dips


5 Rounds

- Pullups for men are done with 20lb Medicane Ball held between legs, for ladies wither use 6 Lb Medicane Ball or do dead hang pullups using a lighter band then your use to.

WOD Wednesday March 2nd 2011

2 Burpee, 4 Double Unders, 6 Situps


-continue to add 2 reps every round



A.M.R.A.P in 12 minutes

WOD Tuesday March 1st 2011

21-18-15-12-9-6-3


Power Clean (135/95)

Wall Ball (20/10) everything to 10ft line

Knees To Elbows

WOD Monday Feb 28th 2011

10 Front Squat 95/65
15 Pushups
10 KB Swings 55/35

A.M.R.A.P in 20 minutes

-last done 8/24/10

WOD Friday Feb 25th 2011

"Josh"

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

WOD Thursday Feb 24th 2011

100 Jumping Pullups
75 Situps
25 Burpees

-every minute you must perform 5 Deadlifts 225/135

WOD Wednesday Feb 23rd 2011

5 TASKS
- to be completed in any order, but once you start a task you must finish all reps before moving on

1. 1500 Meter Row
2. 100 Double Unders (300 Singles)
3. 75 KB Swings
4. 50 Box Jumps (24/20)
5. 5000 lb Men, 2500 Women, take weight from ground to overhead in any fashion
(for example if a person were to put 75lb on a bar, that person would have to do 34 reps from ground to overhead to achieve 2500 lb, bar must touch gound on every rep)

WOD Monday Feb 21st 2011

5 pistols per leg
10 Overhead Walking Lunges (20 total) (45/25)
15 Situps
20 Double Unders

6 rounds

WOD Friday Feb 18th 2011

"Danny"

30 Box Jump
20 Push Press 115/85
30 Pullup

A.M.R.A.P in 20 minutes

WOD Thursday Feb 17th 2011

20 S.D.H.P
100 Bar Jumps
20 Front Squat
80 Bar Jumps
15 S.D.H.P
60 Bar Jumps
15 Front Squat
40 Bar Jumps
10 S.D.H.P
20 Bar Jumps
10 Front Squat

- 135/85
-bar jump numbers are total, 1 each side of the bar

WOD Wednesday Feb 16th 2011

3-6-9-12-15-18-21-15-9-3
Wallball
Situp
Kb Swing

- for a RX you can not have any breaks during the set

WOD Tuesday Feb 15th 2011

Back Squat
3-3-3-3-3


Group WOD
A.M.R.A.P in 12 minutes
200 M Row
- 20 situps
- 20 pushups
- 20 Double Unders

can not switch up until each person has finished their reps

WOD Monday Feb 14th 2011

Check out the CrossFitters out braving the cold for a 5k run. Great job goes out to Katie, Susie, Ryan and Tammy. Actually I think the weather was about perfect for a run, other than the wind. Awesome job guys.


20 Double Unders
1 Lap
10 Burpees
10 Pullups
10 Knees to Elbows

4 Rounds

There will be no 5:30 am class on Monday or Thursday. Keith is out of town for a class. I am sorry that I forgot to cancell the classes.

WOD Friday Feb 11th 2011

Option #1

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps (taking weight from ground to the shoulders, weight must touch ground on each rep)
15 Box jumps, 24" box
_

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.



_______________________
Option #2

"Cindy"

5 Pullups
10 Pushups
15 Squats

A.M.R.A.P. in 20 Minutes

You can pick one of the two.

WOD Thursday February 10th 2011

"Deadlift"

3-3-3-3-3

WOD Wednesday Feb 9th 2011

25 Jack Knives
100 Mountain Climbers (total)
25 Toes to Bar
100 Sprint Strides (total)
25 Situps
100 Flutter Kicks (total)
25 Russian Twist (50 total)

2 Rounds

last day of the burpee challenge

As many of you know today is the final day of the burpee challenge. What an epic challenge, it seemed simple on paper. Do 1 burpee on day one and 2 on day two and so on for 100 days. We had many interested clients, each client put their name on the white board and off we went. This challenge seemed unforgiving in nature. It didn’t care if you were tired, sore, sick, or busy. The days went buy and the number of burpees increased and the number of names decreased. At some point in the challenge each person was faced with the fact that they would have to make up a day or more to stay on track. There is a true mental toughness and drive to make it through these make up days and continue to do burpees the next day. There is no doubt in my mind that the few clients that have made it through this challenge possess this mental toughness. I heard stories about burpees in hotel room, 300+ burpee makeup days, seen burpees before and after the WOD. So without further a due congratulation to those few that made it:Tammy,Kris, Kellie, Paul, Kat, aka Land shark, Mike, Monte and Traper. Nice job or good job just doesn’t seem to say enough, truly what an astronomic, colossal, considerable, enormous, epic, gigantic, ginormous, humongous, jumbo, mammoth, massive, mega, monumental, prodigious, sizeable, tremendous, vast, very big, very large, whopping. Nicely done, Yes it’s done.

WOD Tuesday Feb 8th 2011

"Heavy Thrusters"


12 Thrusters (135/95)
50 Double Unders

10 Thrusters
40 Double Unders

8 Thrusters
30 Double Unders

6 Thrusters
20 Double Unders

4 Thrusters
10 Double Unders

Last day of the burpee challenge. Congratulation to everybody who finished. You are now in a very special league of people. Not very many people can say have have done over 5000 burpees in just a little over 3 months.

WOD Monday Feb 7th 2011

30-20-10-20-30
Situp
Paralet Jump
Bicycle crunch
Box Jump

The sweatshirt order will be going in this Friday. If you haven't seen the sweatshirts they are posted by the "goal board" in the gym. We will not be putting in another order for a few months, so get them while its still cold out.

WOD Friday Feb 4th 2011

5 Knees to Elbows
10 S.D.H.P (95/65)
15 Wallballs

5 Rounds

- must also complete
1000m row
3 rope climbs( if unable to do rope climb do a total of 30 pullups)

Many of you had heard that we were going to do "Cindy" today. But due to Wednesday's wod we decided that wouldnt be a great idea. Today's wod isnt a "name wod" but will still be a great workout. We will get back to the named wod's next week.

See what is going on outside of Black Hills Crossfit by visiting the bulletin board in the office. Check out the bulletin board for outside events/activities, paleo ideas and much more. Please post upcoming events/etc on the provided bulletin board in the office.

WOD Thursday Feb 3rd 2011

21-15-9

Clean & Jerk
Ring Dips

WOD Feb 2nd 2011

Partner WOD

100 KB Swings/ Barbell Hold OH
200 Pushups/ Handstand Hold
150 Situps/ Plank
400 Squats/ Wall sit with Medicane Ball Held Overhead

- if during the wod you stop or break on any of the exercises
you and your partner must switch

WOD Feb 1st 2011

Split Jerk
2-2-2-2-2

- start out with a light weight and high reps, continue to lower the reps and add weight. The last 5 sets of 2 reps should look somewhat like this,

70%-80%-90%-Max-New Max,

- these percentages are based off your one rep max, if you dont know your one rep max now would be a good time to find out