Friday, August 30, 2013

Thursday, August 29, 2013

12 min AMRAP

5 HH Power Cleans
10 Box Jumps
20 Wallballs

Wednesday, August 28, 2013

7 rounds

7 thrusters
7 pull ups

Tuesday, August 27, 2013

Monday, August 26, 2013

Hey 4:30 crew!! Tomorrow we are having a field trip Meet at CHHS for a WOD with Ray. We get to "break in" his new weight lifting room! Oh Yeah!!
in teams of two complete
100 deadlifts

while one team member is lifting the other sprints 100m then switch  Continue until 100 deadlifts are complete

Saturday, August 24, 2013

Kids CrossFit

"Hats off to all the kiddos :) that came out to Badlands Kids Crossfit over the summer!! It was a lot of fun watching you grow and get stronger!! Enjoy the last few days off before you head back to school and look forward to seeing you all again September 3 @ 6:30pm!  There is a lot more FUN and a few surprises planned"

Pam and Patsy

Friday, August 23, 2013

Thursday, August 22, 2013

100m sandbag run
shoulder to overhead 10-1

start each round with sandbag run
first round 10 reps, second round 9 reps. etc

Wednesday, August 21, 2013

2 rounds

21 box jumps
21 pullups
21 sit ups
21 push ups
21 air squats

Tuesday, August 20, 2013

3 rounds

30 wallballs
10 burpies

Monday, August 19, 2013

3 rounds

21 Push ups
400m run

Friday, August 16, 2013

Fun Friday..

3 min at each station rest 2min between stations
For max reps:
Row calories
Box jump
Air Squat
Double Under

Warm up with a little heavy shit roulette:

Thursday, August 15, 2013

For Time:

10 thrusters
50 pull ups
50 push ups
50 air squats
50 double unders
10 thruster

Wednesday, August 14, 2013

12min AMRAP

10 box jumps
10 Push Press 55/75lb

Tuesday, August 13, 2013

5 rounds

10 HH Squat cleans
10 Burpee pullups
200m run

Monday, August 12, 2013

Hero WOD- "Randy"

75 Power Snatches 75/55lb

Friday, August 9, 2013

Fun Friday

400m Run
40 Box Jumps
40 Sit ups

300m run
30 Box jumps
30 Sit ups

200m Run
20 Box Jumps
20 Sit ups

100m Run
10 Box Jumps
10 Sit ups

Thursday, August 8, 2013


Wednesday, August 7, 2013

10min amrap

5 burpies
10 SA Dumbell power snatch
50 double unders

Tuesday, August 6, 2013

30 pullups
400m run
15 push press
800m run
15 push press
400m run
30 pullups

Friday, August 2, 2013

Gym closed Holiday Monday

FGB Fun Friday!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday, August 1, 2013

3 rounds

25 Deadlifts
10 walking lunges holding bar in front rack
400m run

Use the same bar for deadlifts and walking lunges