5 Tasks to be completed
2500 meter row
75 wallballs
30 Back Extensions
50 Jumpings Squats
5 Rope Climbs
Friday, April 29, 2011
Thursday, April 28, 2011
WOD Thursday April 28th 2011
"Deadlifts"
Men 10,000 lb
Women 7500 lb
There is no set weight or reps. You chose your own reps and weight, but when you get done your total weight should total up to the above numbers.
There are 2 ways to go about this wod. You can either stay light and pull a whole bunch of reps. Or go heavy and not have to do as many reps. I vote for going heavy. Going heavy will make you stronger and in the end it's alot more fun to move heavy weight, rather than just doing a bunch of reps with light weight.
Men 10,000 lb
Women 7500 lb
There is no set weight or reps. You chose your own reps and weight, but when you get done your total weight should total up to the above numbers.
There are 2 ways to go about this wod. You can either stay light and pull a whole bunch of reps. Or go heavy and not have to do as many reps. I vote for going heavy. Going heavy will make you stronger and in the end it's alot more fun to move heavy weight, rather than just doing a bunch of reps with light weight.
Wednesday, April 27, 2011
Wendsday April 27 2010
WOD
For Time:
100 Squats
75 Sit-ups
50 Push-ups
25 Pull-up
25 Burpees
50 Lunges (total)
75 K.B.S 55/35
100 Double Unders
Saturday, April 23, 2011
WOD Wednesday April 27th 2011
100 Squats
75 Situps
50 Pushups
25 Pullups
25 Burpees
50 Lunges (total)
75 KB Swings
100 Double Unders
This coming Saturday is the last WOD for the Crossfit Games. Black Hills Crossfit is currently sitting 34th in our region. They take the top 30 to regional. So we are right on the edge. We would like to invite everybody to come and cheer on the athletics this Saturday as they do their last workout for the games. After the wod we will be having a barbecue. There is a sign up form on the whiteboard under the "warmup".
The gym will be providing chicken. We will also have a grill there, so if you dont like chicken you can bring your own and just throw it on the grill .
You don't need to participate in the wod in order to enjoy the food. If you want to you can just show up for the food. But I highly encourage you to show up and cheer on the people who could be representing us at regional games. We also need you to bring your own chair, and if you would like to have any adult beverages that will also be on your own. Its going to be a good time, hope to see everybody there.
WOD Monday April 25th 2011
5 Pistols (per leg)
10 Parallet Pushups
15 Box Jumps
20 Russian Twists
A.M.R.A.P in 15 minutes
10 Parallet Pushups
15 Box Jumps
20 Russian Twists
A.M.R.A.P in 15 minutes
Friday, April 22, 2011
Wednesday, April 20, 2011
WOD Thursday April 21st 2011
1 Min Plank
50 OH Walking Lunges (total) (10/25)
1 Min Plank
40 Pushups
1 Min Plank
30 Box Jump
1 Min Plank
20 Burpees
1 Min Plank
10 Ring Dips
1 Min Plank
50 OH Walking Lunges (total) (10/25)
1 Min Plank
40 Pushups
1 Min Plank
30 Box Jump
1 Min Plank
20 Burpees
1 Min Plank
10 Ring Dips
1 Min Plank
Tuesday, April 19, 2011
Sunday, April 17, 2011
WOD Monday April 18th 2011
50-40-30-20-10
Double Unders
Situps
KB Swings
-after every round you must also row 250 meters
Thursday, April 14, 2011
WOD Friday April 15th 2011
5 Handstand Pushups (or 30 second hold)
10 S.D.H.P 95/65
15 Box Jump
5 Rounds
10 S.D.H.P 95/65
15 Box Jump
5 Rounds
Tuesday, April 12, 2011
WOD Wednesday Arpil 13th 2011
10 Pullups
15 KB Swings
20 Lunges (total)
250 Meter Row
A.M.R.A.P in 20 minutes
15 KB Swings
20 Lunges (total)
250 Meter Row
A.M.R.A.P in 20 minutes
Monday, April 11, 2011
WOD April 12th 2011
Strength WOD
Back Squat
5-5-5-5-5
- You should be working with weight that you are not sure you can get 3 or 4 reps with and then somehow get 5 reps, then you know your working hard
Conditioning WOD
7 Wallballs (20/14)
7 Burpees
7 rounds
Back Squat
5-5-5-5-5
- You should be working with weight that you are not sure you can get 3 or 4 reps with and then somehow get 5 reps, then you know your working hard
Conditioning WOD
7 Wallballs (20/14)
7 Burpees
7 rounds
Wednesday, April 6, 2011
WOD Thursday April 7th 2011
"The Bear"
Complete seven sets of the following sequence:
power clean
front squat
push press
back squat
push press
Do this for five rounds, increasing the weight each round to find your max. Once you set the weight you can’t go down in weight, only up. Rest as needed in between rounds.
Complete seven sets of the following sequence:
power clean
front squat
push press
back squat
push press
Do this for five rounds, increasing the weight each round to find your max. Once you set the weight you can’t go down in weight, only up. Rest as needed in between rounds.
Tuesday, April 5, 2011
WOD Wednesday April 6th 2011
‘Moving Toward Spring Fever’ (Approximately 20-30 minutes of work)
30 Sec Side Plank (Switch sides every round)
2 Butterfly sit ups
3 Toes to Bar
4 V Ups
5 Chest to Toes with Med Ball 20/14
6 Mountain Climbers
7 Russian Twists
8 Round the World 45/25
9 KBS 55/35
10 Weighted Floor Wipers (3 touch count) 65/45
11 KTE
12 Burpee Wall Balls
(Run like 12 days of Christmas. Always finish the series with a 30 sec. plank)
30 Sec Side Plank (Switch sides every round)
2 Butterfly sit ups
3 Toes to Bar
4 V Ups
5 Chest to Toes with Med Ball 20/14
6 Mountain Climbers
7 Russian Twists
8 Round the World 45/25
9 KBS 55/35
10 Weighted Floor Wipers (3 touch count) 65/45
11 KTE
12 Burpee Wall Balls
(Run like 12 days of Christmas. Always finish the series with a 30 sec. plank)
Monday, April 4, 2011
WOD Tuesday April 5th 2011
OHS 5-3-1-1
(65%, 75%, 85%, 90%)
(20 Minutes of work)
Part #2
‘Let Me Out’
Run 1 Mile
5 Squat Snatch 65/45
10 Squat Cleans- same weight
Run 1/2 mile
5 Squat Snatch
10 Squat Cleans
Run 1/4 mile
5 Squat Snatch
10 Squat Cleans
Option #2 95/65
(65%, 75%, 85%, 90%)
(20 Minutes of work)
Part #2
‘Let Me Out’
Run 1 Mile
5 Squat Snatch 65/45
10 Squat Cleans- same weight
Run 1/2 mile
5 Squat Snatch
10 Squat Cleans
Run 1/4 mile
5 Squat Snatch
10 Squat Cleans
Option #2 95/65
Sunday, April 3, 2011
WOD Monday Arpil 4th 2011
‘Round the Clock’ (18 Min of work)
1st round: 45 seconds of work, 15 seconds transition
2nd Round 50/10
3rd Round 55/5
Station 1 - Kettlebell Farmers Carry 55/35 (edge of green mat to edge of green mat, approximately 10 m) Each edge is 1 point
Burpee Sit Ups 20/14 (use med ball) ( 2 points each)
Row for calories (1 point each calorie)
Mountain Climbers (8 touches equals a 1 point) (knee must meet or pass the elbow)
Knees to Elbows (2 Points each)
Double Unders (1 points each)
3 Rounds
While it may look confusing at first, its not. The wod is the same format as "Fight Gone Bad". But instead of having 1 minute of rest after each round, the rest time is worked into the wod. Its going to be a fun one.
1st round: 45 seconds of work, 15 seconds transition
2nd Round 50/10
3rd Round 55/5
Station 1 - Kettlebell Farmers Carry 55/35 (edge of green mat to edge of green mat, approximately 10 m) Each edge is 1 point
Burpee Sit Ups 20/14 (use med ball) ( 2 points each)
Row for calories (1 point each calorie)
Mountain Climbers (8 touches equals a 1 point) (knee must meet or pass the elbow)
Knees to Elbows (2 Points each)
Double Unders (1 points each)
3 Rounds
While it may look confusing at first, its not. The wod is the same format as "Fight Gone Bad". But instead of having 1 minute of rest after each round, the rest time is worked into the wod. Its going to be a fun one.
Friday, April 1, 2011
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