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WOD

26
Feb

Thursday 200227

Boise CrossFit – CrossFit

Reminder, no classes this Saturday!

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Deficit Handstand Push-ups (Build to a max deficit strict hspu. )

Record score in inches.

If scaling, practice kipping from a deficit or 1rm seated barbell press (feet on floor, sit on the end of bench press bench.

Metcon (2 Rounds for reps)

8 rounds for max reps of:

20 seconds of deadlifts, rest 10 seconds

20 seconds of handstand push-ups, rest 10 seconds

♀ 155 lb. ♂ 225 lb.

Record total deadlifts and total hspu separately.

25
Feb

Wednesday 200226

Boise CrossFit – CrossFit

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Metcon (Time)

Row 2000/1750m
Rest until 10:00

Metcon (AMRAP – Reps)

7 min Amrap

Max ONE Dumbbell Step Up

M-24in/50 lbs

F- 20in/35 lbs
Rest until 20:00

Metcon (Time)

For Time:

1000m/750m Row

24
Feb

Tuesday 200225

Boise CrossFit – CrossFit

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Weightlifting

Hang Power Snatch (2 reps, every 2 minutes for 20 minutes (10 sets))

Metcon

Metcon (2 Rounds for calories)

Assault bike foam roller tug-o-war

23
Feb

Monday 200224

Boise CrossFit – CrossFit

We will be closed this Saturday to host a powerlifting meet.

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Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

20
Feb

Friday 200221

Boise CrossFit – CrossFit

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Metcon (Time)

In a team of 2,

20-18-16-14-12-10-8-6-4-2

Dumbbell snatch (50/35) alternating arms (partner one goes, then partner two)

10-9-8-7-6-5-4-3-2-1

Synchro bar facing burpees (chest down together)

1 2 3 397