Warm-Up(0:00 – 15:00)
Mobility:? Banded pigeon pose 2:00/side

3 Rounds
250 m row
15 Duck Walks
15 Medball Cleans

Strength/Skill(15:00 – 30:00)
Clean complex:? 2 Cleans + 2 Hang Cleans + 2 Front Squats

Work to a heavy single for the complex.

WOD(35:00 – 56:00)

Fitness
Every 3 Minutes for 21 Minutes
12 SitUps
12 Goblet Squats
AMRAP Wallballs

Performance
Every 3 Minutes for 21 Minutes
9 T2B
9 Squat Cleans 135/95lbs
AMRAP Wallballs 20/14lbs

Option 2:? 115/75 on the barbell and power cleans instead of squat cleans.

Competition
Every 3 Minutes for 21 Minutes
9 T2B
9 Squat Cleans 155/105lbs
AMRAP Wallballs 20/14lbs

No comments.

Warm-Up(0:00 – 20:00)
Mobility:? Banded shoulder distraction 1:30/side

2:00 Machine, increasing speed
20 Lunge and Reach
20 Jump Squats
10 Kip Swings

Then:

Tall Snatch Warm Up: (three total sets working up in weight)
5 Power Position Squat Snatches
5 Hang Squat Snatches

Strength/Skill(25:00 – 40:00)
Hang Squat Snatch: 5×2 (without dropping between reps)

WOD(45:00 – 54:00):

Fitness
AMRAP 9 Minutes
40 Burpees
35 KB Swings
Max Reps Ring Rows

Performance
AMRAP 9 Minutes
45 Burpees Over the Bar
40 Hang Power Snatches 75/55lbs
Max Reps Bar Muscle Ups

Option 2: Strict Pullups instead of BMU

Competition
AMRAP 9 Minutes
45 Bar Facing Burpees
40 Hang Power Snatches 75/55lbs
Max Reps Rope Climbs

No comments.

Warm-Up(0:00 – 15:00)
Mobility:? Calf/Achilles Smash, :90/side

:50 Box Step Ups, :10 Transition
:50 Single Unders, :10 Transition
1:50 HS Hold Practice (freestanding > wall > box), :10 Transition
:50 Double Unders, :10 Transition
:50 Box Jump, step down

Strength/Skill(15:00 – 30:00)
Handstand Pushups or Strict Press

Every :90 for 9:00
1 Max Effort Set of Deficit Handstand Push Ups (45/25lb plate) (no resting in the bottom)

Alternatively,

Every :90 for 9:00
1 Max Effort Set of strict press (choose a weight that’s challenging but manageable).

WOD(35:00 – 55:00):? Strict 20:00 Time Cap

Fitness
For Time
100 Air Squats
200 Single Unders
100 Lunges
50 Box Jumps
30 Pushups

Performance
For Time
150 Air Squats
200 Double Unders
100 Lunges
50 Box Jumps 24/20″
20 Handstand Pushups

Option 2: Modify the HSPU to 10 Wall Climbs

Competition
For Time
150 Air Squats
200 Double Unders
100 Lunges
50 Box Jumps 24/20″
20 Strict Handstand Pushups

No comments.

Warm-Up(0:00 – 15:00)
Mobility: ?Banded Internal/External Rotations, 20 reps/ arm

6 Rounds
:10 AAB
:20 S-Arm DB Clean & Jerk (alternating right/left every other round)
:30 Rest

Strength(15:00 – 30:00)
Back Squat:? Establish a new 1RM Back Squat

Max day!? Let’s see some PRs

WOD(35:00 – 50:00) Each AMRAP starts with C&J.

Fitness
AMRAP 3
12 DB Hang Clean & Jerk
12 Cal Bike/Row/Ski (9 for the ladies)
Rest 3:00
AMRAP 3
9 DB Hang Clean & Jerk
9 Cal Bike/Row/Ski (6 for the ladies)
Rest 3:00
AMRAP 3
6 DB Hang Clean & Jerk
6 Cal Bike/Row/Ski (4 for the ladies)

Performance
AMRAP 3
12 Clean & Jerk 115/75lbs
12 Cal Bike/Row/Ski (9 for the ladies)
Rest 3:00
AMRAP 3
9 Clean & Jerk
9 Cal Bike/Row/Ski (6 for the ladies)
Rest 3:00
AMRAP 3
6 Clean & Jerk
6 Cal Bike/Row/Ski (4 for the ladies)

Option 2:? 95/65lbs on the barbell

Competition
AMRAP 3
12 Clean & Jerk 135/95lbs
12 Cal Bike/Row/Ski (9 for the ladies)
Rest 3:00
AMRAP 3
9 Clean & Jerk
9 Cal Bike/Row/Ski (6 for the ladies)
Rest 3:00
AMRAP 3
6 Clean & Jerk
6 Cal Bike/Row/Ski (4 for the ladies)

Optional Workouts of the Week

Option 1:
100 Wall Balls* (Modify to 75 or even 50 if needed)
At minute 1:00 perform 1 Devils Press (50/35)
At minute 2:00 perform 2 Devils Press
At minute 3:00 perform 3 Devils Press
Etc.

*If you get to a point where you cannon accumulate any WB during the 1-minute cycle, write the total rounds you achieved instead of your time.

Option 2:
10-8-6-4-2
Shoulder to Overhead (95/65lbs)
2-4-6-8-10
Burpees over the bar

e.g., 10 S2OH, 2 burpee over the bar, 8 S2OH, 4 burpees over the bar, …, 2 S2OH, 10 burpees over the bar.

No comments.

Warm-Up(0:00 – 15:00)
Mobility:? Banded Overhead Contract/Relax, :90/side

2 Rounds
16 Spidermans
8 KB Swings

Strength/Skill(15:00 – 35:00)
Back Squat:? 4×3 at 90% of your new 3RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 58:00):? Strict 18:00 Time Cap

Fitness
4 Rounds
60 Single Unders
15 Kettlebells Swings
20 Goblet Squats
15 Push Ups

Performance
4 Rounds
40 Double Unders
15 Kettlebells Swings 53/35lbs
20 Goblet Squats 53/35lbs
15 Push Ups

Competition
4 Rounds
40 Double Unders
15 Kettlebells Swings 70/53lbs
20 Goblet Squats 70/53lbs
15 Push Ups

No comments.

Warm-Up(0:00 – 15:00)
Mobility:? Banded Ankle Distraction, 2:00/side

30 Shoulder Swimmers
20 Duck Walk Steps

Then, 2 Rounds of:
15 Empty Bar OH Squats (PVC if needed)
10 Burpees

Strength/Skill(15:00 – 25:00)
Use this time to gather equipment and warm up the movements in the chipper.

WOD(30:00 – 55:00) Strict 25:00 Time Cap

Fitness
For Time
30/24 Calorie Row (or bike)
30 OH Walking Lunges
30 Push Ups
30/20 Calorie Bike (or row – if you already biked, row and vice versa)
30 Med Ball Cleans
30 Ring Rows
30 Burpees
30 Wall Balls
30 Air Squats

Performance/Competition
For Time
30/24 Calorie Row (or bike)
30 Overhead Squats 95/65lbs
30 Handstand Push Ups
30/20 Calorie Bike (or row – if you already biked, row and vice versa)
30 Hang Squat Cleans 95/65lbs
30 Chest to Bar Pull Ups
30 Burpees
30 Thrusters 95/65lbs
30 Pistols

Option 2:? 75/55lbs on the barbell, ring dips instead of HSPU, regular pull ups instead of C2B, and jumping lunges instead of pistols

No comments.

Warm-Up(0:00 – 15:00)
Mobility:? Couch Stretch, 1:00/side

20 Duck Walk Steps
20 Squats
20 Duck Walk Steps
20 Cal Row

Strength/Skill(20:00 – 35:00)
Dead Lift:? 5×3 (work to a heavy triple for the day)

WOD(40:00 – 54:00):

Fitness
AMRAP 4 Minutes x 3
20 Burpee Box Jumps
In remaining time, max Ring Rows
Rest 1:00 between AMRAPs

Performance
AMRAP 4 Minutes x 3
20 Burpee Box Jumps
In remaining time, max C2B Pull Ups
Rest 1:00 between AMRAPs

Option 2: Regular Pull Ups

Competition
AMRAP 4 Minutes x 3
20 Burpee Box Jump Overs
In remaining time, max Strict Pull Ups
Rest 1:00 between AMRAPs

No comments.

Warm-Up(0:00 – 20:00)
Mobility:? Banded Internal/External Rotation, 20reps/arm

https://www.youtube.com/watch?v=CwTJnE0ZY7M&feature=youtu.be

2 Rounds
:50 Box Step Ups (hold DB on R2)
:10 Transition
:50 Plank
:10 Transition
:50 HS Hold Practice (freestanding > wall > box)
:10 Transition

Then:? Clean Warm Up
2RDS
3 Tall Cleans
3 Power Position Cleans
3 Hang Cleans

RD1:? Empty barbell
RD2:? Light weight barbell

Strength/Skill(20:00 – 35:00)
Squat Clean:? 4×3 (drop and reset between reps)

WOD(40:00 – 58:00):

Fitness
AMRAP 18 Minutes
20 Box Jumps
15 KB Sumo DL High Pull
20 Sit Ups

Performance
AMRAP 18 Minutes
20 Box Jumps
15 Power clean & jerks 115/75lbs
10 Toes to Bar

Option 2: 95/65lbs on the barbell.

Competition
AMRAP 18 Minutes
20 DB Box Step Ups w/ 1 DB 50/35lbs
16 S-arm DB Hang Clean and Jerk 50/35lbs (8r/8l)
10 Toes to Bar

No comments.

Warm-Up(0:00 – 15:00)
Mobility: ?Banded Pigeon Pose:? 1:30/side

30 Squat and Twist
30 Banded Good Mornings
20 Front Rack Elbow Pointers

Strength(15:00 – 35:00)
Back Squat*:? Establish a 3RM Back Squat (Last week of the squat cycle – next week we will retest our max)

Otherwise, do a 4×3 at moderate weight.

WOD(40:00 – 52:00)

Fitness
AMRAP 2 x 3 cycles with 2 minutes rest between
15 Wall Balls
15/12 Calorie Row/Bike/Ski

Performance
AMRAP 2 x 3 cycles with 2 minutes rest between
25 Wall Balls
15/12 Calorie Row/Bike/Ski

Option 2:? 75/55lbs on the barbell

Competition
AMRAP 2 x 3 cycles with 2 minutes rest between
20 Dumbbell Thrusters 50/35lbs
15/12 Calorie Row

No comments.

Warm-Up(0:00 – 15:00)

Mobility:? Doorway stretch (using the rig), :90/side

https://www.youtube.com/watch?v=OIT7xEA_gz4

2 Rounds
12 DB Goblet Squats
12 Alternating DB Snatches
12 Perfect Push Ups

Strength/Skill(15:00 – 35:00)
Back Squat:? 4×3 at 90% of your new 3RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 54:00):? Strict 14:00 Time Cap

Fitness
6 Rounds
6 KB Swings
8 Push UPs
10 KB Goblet Squats

Performance
6 Rounds
3 Power Snatches 135/95lbs
5 Ring Dips
7 Front Squats 135/95lbs

Option 2:? 115/75lbs and matador dips instead of ring dips

Competition
6 Rounds
3 Power Snatches 165/115lbs
6 Ring Dips
9 Front Squats 165/115lbs

No comments.

Warm-Up(0:00 – 15:00)
Mobility:? Couch Stretch or Dragon Pose, :90/side

:60 Squat Hold
20 Lateral Squats

Followed by:

2 Rounds
10 PVC Pass Throughs
10 PVC OH Squats

Strength/Skill(15:00 – 35:00)
Overhead Squat:? 5×5 at moderate weight.

If you’re still working on OHS mobility, feel free to practice with an empty barbell or do a 5×3 front squat instead.

WOD(40:00 – 55:00)

Fitness
AMRAP 15 Minutes
2 Laps Run (or 300m row)
12 KB Goblet Squats
6 Wall Balls
12 WB Russian Twists

Performance
AMRAP 15 Minutes
2 Laps Run (300m row)
12 Front Rack Lunge Steps 95/65lbs
6 Hang Power Cleans
3 Shoulder to overhead

Option 2:? Reduce the barbell weight to 75/55lbs

Competition
AMRAP 15 Minutes
2 Laps Run
12 DB Front Rack Lunge Steps 50/35lbs
6 DB Hang Power Cleans
3 Man Makers*

*Holding two DBs, perform a pushup, followed by a row with the right DB, row with the left DB, into a squat clean thruster.

No comments.

Between the Fitness, Performance, and Competition workouts, we have a variety of options for you to choose from when you come to the gym.The goal is to offer something for everyone, regardless of your level of fitness or CrossFit experience.But sometimes it’s hard to choose which one is best for you.To help with that, we wanted to share some thoughts…

First and foremost, there is no “one size fits all” option.The answer depends on both the individual and the day, but here are some guidelines:

1. The Competition version is for those who are focused on competing in CrossFit.If you never plan to compete in anything other than the annual CrossFit Open, the Competition option is probably not the best thing for you on a daily basis.These workouts contain advanced movements and weights, and may not be very beneficial or sustainable for someone looking simply to get (or stay) in shape.If you want to hit the Competition version once in a while, there’s no problem with that, but unless you aspire to compete in CrossFit, the Competition version probably shouldn’t be your main option.

2. The Performance workout is usually the best choice for the vast majority of our members.This version contains all the fundamental CrossFit movements, with weight options that are attainable for most people.Remember that quality of movement is your first goal, regardless of which option you select.You should be able to do the Performance workout with virtuosity before even considering the Competition version.

3. The Fitness version is our introductory workout, designed for those who are new to CrossFit and haven’t yet mastered the barbell movements that we see in the Performance and Competition versions.It usually has a bit less volume as well.This option allows you to focus on quality of movement without having to worry about the technical aspect of cycling a barbell in a workout.But the Fitness option is also suitable for experienced members who just want to take it a bit easier that day.We all have days when we’re tired, sore, stressed, etc., and might not want to lift heavy things, but still want to get a workout in.The Fitness option is perfect for those days.

The most important thing to remember is this:pick the option that’s most beneficial to you in terms of developing strength and fitness.Don’t let ego or pride guide you in that decision, and don’t “chase” the RX, if RX isn’t best for you.Even Rich Froning should do the Fitness option once in a while.

To that end, you are free, every day and for every workout, to pick and choose elements of each version in order to craft the workout that’s best for YOU.Sometimes that means your workout will contain a little bit of each option.Please don’t hesitate to ask the trainer to help you combine options, or modify components of an option, to come up with the most productive workout for you that day.

No comments.

Reminder: ?Open Gym:? 1:00 – 3:00

?Happy New Year from Black Hills CrossFit!

New Year’s Day Wod:

31 Box jumps [January]
29 Thrusters 95/65lbs [February]
31 Burpees [March]
30 Air squats [April]
31 Shoulder to overhead 95/65lbs [May]
30 Pull ups [June]
31 Power cleans 95/65lbs [July]
31 Sit Ups [August]
30 Back squats 95/65lbs [September]
31 Push Ups [October]
30 Deadlifts 95/65lbs [November]
31 Double unders [December]

366 reps, 1 for every day in 2020

No comments.

Warm-Up(0:00 – 20:00)
Mobility:? Internal Shoulder Rotation Stretch, :60/side

2 Rounds
15 Empty Bar RDLs
12 Empty Bar Front Squats
:30 Static Hanging Knee Raise Hold

Then….
3 Tall Power Cleans
3 Power Position Power Cleans
3 Hang Power Cleans (pause in hang)

Use an empty bar or light weight.

Strength/Skill(20:00 – 35:00)
Hang Power Clean: 4×2 (go for a 2RM if you’re feeling it, otherwise just work up to a heavy double)

WOD(40:00 – 54:00):? Strict 14:00 Time Cap

Fitness
For Time
21 DB Power cleans
9 Hanging knee raises
15 DB Power cleans
15 Hanging knee raises
9 DB Power cleans
21 Hanging knee raises

Performance
For Time
21 Squat Cleans 135/95lbs
9 Toes to Bar
15 Squat Cleans
15 Toes to Bar
9 Squat Cleans
21 Toes to Bar

Option 2: 115/75lbs on the barbell and power cleans instead of squat cleans.

Competition
For Time
21 Squat Cleans 155/105lbs
9 Toes to Bar
15 Squat Cleans
15 Toes to Bar
9 Squat Cleans
21 Toes to Bar

No comments.

Warm-Up(0:00 – 15:00)
Mobility: ?15 Duck Walk Steps directly into 15 Spidermans

2 Rounds
15 Banded Good Mornings
10 Assault Bike Cals

Strength(15:00 – 35:00)
Back Squat*:? Establish a 3RM Back Squat

*Similar to the 5RM the last four weeks, we’ll spend the next four weeks establishing a 3RM on Mondays and a 4×3 at 90% on Fridays.

Otherwise, do a 4×3 at moderate weight.

WOD(40:00 – 55:00) Strict 15:00 Time Cap

Fitness
For Time
33 Wall Balls
33 Burpees
22 Wall Balls
22 Burpees
11 Wall Balls
11 Burpees

Performance
For Time
43 Wall Balls
33 Burpees
32 Wall Balls
22 Burpees
21 Wall Balls
11 Burpees

Competition
For Time
53 Wall Balls
33 Burpee Box Jump Overs
42 Wall Balls
22 Burpee Box Jump Overs
31 Wall Balls
11 Burpee Box Jump Overs

Optional Workouts of the Week

Option 1:
20-16-12
Cal Row (16-13-10 for the ladies)
10-8-6
Devils Press 50/35lbs

Option 2:
3 RDS
50 Double Unders
5 Clean and Jerks 185/125lbs
1 Legless Rope Climb

No comments.

Warm-Up(0:00 – 15:00)
Mobility:? Single LAX Ball Pec Smash, 1:00/side

AMRAP 5 Minutes
20 Box Step Ups
20 Push Ups
16 Goblet Hold Box Step Ups
Max Duration Freestanding HS Hold (or plank pushup position) with remaining time

Strength/Skill(15:00 – 40:00)
Back Squat:? 4×3 at 90% of your new 3RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(45:00 – 54:00):

Fitness
AMRAP 9 Minutes
9 DB Shoulder to Overhead
54 Single Unders

Performance
AMRAP 9 Minutes
9 Shoulder to Overhead 115/75lbs
27 Double Unders

Option 2:? 95/65lbs on the barbell

Competition
AMRAP 9 Minutes
9 DB Box Step Overs 50/35lbs (Double DB)
9 DB Shoulder to Overhead 50/35lbs (Double DB)
6 DB Box Step Overs
6 DB Shoulder to Overhead
3 DB Box Step Overs
3 DB Shoulder to Overhead

No comments.

Warm-Up(0:00 – 15:00)
Mobility:? External Hip Rotation Contract/Relax*

*External Hip Rotation Contract/Relax: Athletes sit into a squat and wrap their arms around the outside of their knees. Attempt to squeeze the knees together while simultaneously resisting for 5 seconds, then relax and sink further into the squat. Repeat 5-10 times.

200 m row
20 Glute Bridges
20 Pausing Air Squats (3-5 seconds in the bottom)
20 Spider Mans

Strength/Skill(15:00 – 35:00)
Every 3 Minutes for 12 Minutes Bench Press, 8 Reps AHAP

WOD(40:00 – 52:00) Strict 12:00 Time Cap

Fitness
For Time
40 Russian KB Swings
25/16 Calorie Bike/Ski/Row
30 Russian KB Swings
25/16 Calorie Bike/Ski/Row
20 Russian KB Swings

Performance
For Time
40 Russian KB Swings 53/35lb
25/16 Calorie Bike/Ski/Row
30 Russian KB Swings 53/35lbs
25/16 Calorie Bike/Ski/Row
20 Russian KB Swings 53/35lbs

Competition
For Time
40 Russian KB Swings 70/53lb
25/16 Calorie Bike
30 Russian KB Swings 70/53lbs
25/16 Calorie Bike
20 Russian KB Swings 70/53lbs

No comments.

Warm-Up(0:00 – 15:00)

Spend some time warming up the movements for the WOD.

Merry Christmas from Black Hills CrossFit!

WOD(15:00 – 55:00):? Strict 40:00 Time Cap

All versions of 12 days are performed like the song:? 1, then 2-1, then 3-2-1, etc.? For example: Fitness folks would do 1 DB Front Squat, then 2 DB S2OH followed by 1 DB Front Squat, then 3 DB HPC followed by 2 DB S2OH followed by 1 DB Front Squat, etc.

Fitness

12 Days of Christmas
1 DB Front Squats
2 DB Shoulder to Overhead
3 DB Hang Power Cleans
4 DB Dead Lifts
5 Pushups
6 Wall Balls
7 KB Swings
8 Burpees
9 Jumping Pull Ups
10 Overhead Walking Lunges (w/medball)
11 Hanging Knee Raises
1200 Meter Row

Performance
12 Days of Christmas (with a 135/95lb barbell)
1 Front Squat
2 Shoulder to Overhead
3 Hang Power Cleans
4 Dead Lifts
5 Handstand Pushups
6 Wall Balls
7 KB Swings (70/55lbs)
8 Burpees
9 Pull Ups
10 Overhead Walking Lunges (w/medball)
11 Toes to Bar
1200 Meter Row

Option 2:? 95/65lb on the barbell, deficit pushups instead of HSPU, and 55/35lbs on the KB

Competition

12 Days of Misfitness (with a 135/95lb barbell)
1 Squat Clean Thruster
2 Power Snatches
3 Bar Muscle Ups
4 Handstand Push Ups
5 Burpees Over the Bar
6 Toes to Bar
7 Power Cleans
8 Pistols
9 Pull Ups
10 Box Jumps
11 Devil’s Presses 50/35lbs
12 Ring Muscle Ups

No comments.

Warm-Up(0:00 – 15:00)
Mobility:? Banded pigeon pose 1:00/side

2 Rounds
15 Banded good mornings
15 Air Squats
10 Box Jumps
5 Burpees

Strength(15:00 – 35:00)
Back Squat*:? Establish a 3RM Back Squat

*Similar to the 5RM the last four weeks, we’ll spend the next four weeks establishing a 3RM on Mondays and a 4×3 at 90% on Fridays.

Otherwise, do a 4×3 at moderate weight.

WOD(40:00 – 55:00)

Fitness
AMRAP 15
15 Wall Balls 20/14lbs
15 Sit Ups
5 Burpee Box Jumps

Performance
AMRAP 15
15 Wall Balls 20/14lbs
10 Toes 2 Bar
5 Burpee Box Jump Overs

Option 2:? Knees to elbows instead of T2B and Burpee Box Jumps instead of Jump overs (step ups are okay)

Competition
Every 3 Minutes until failure (complete the work in under 3 minutes, rest the remaining time)
15 Wall Balls 20/14lbs
10 Toes 2 Bar
3 Burpee Box Jump Overs*

*Add 2 Burpee Box Jump Overs each round

Optional Workouts of the Week

Option 1:
Assault on Grace (AKA “The Richie”)
3 Rounds
10/8 Cal Assault Bike
10 Clean and Jerks (135/95)

Option 2:
15-12-9
Deadlifts (225/155)
Bar facing burpees

No comments.