Call Us: (208) 863-4741

WOD

17
Oct

Thursday 181018

Boise CrossFit – CrossFit

Tomorrow is bring a friend day. All classes are free to try!

View Public Whiteboard

Weightlifting

Front squat + jerk (12 minutes to build to a heavy)

Metcon

Metcon (Time)

For time:

20 clean and jerks 225/155lb

14
Oct

Monday 181015

Boise CrossFit – CrossFit

View Public Whiteboard

Deadlift (3-3-3-3-3-3-3)

L-sit, 2minutes (AMRAP – Rounds and Reps)

Accumulate 2 minutes of an l-sit in as few sets as possible.
Rounds: best single set hold

Reps: total number of sets to get to 120 seconds

12
Oct

Saturday 181013

Boise CrossFit – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

20 minutes AMRAP, teams of 2

Partner 1 begins 2/2, 4/4, 6/6, 8/8…

Devil’s press 50/35’s

Box step up 50/35’s, 24″/20″

Partner 2 beings a 250m run

As soon as partner 2 returns, they tag partner 1 into a run and then partner 2 picks up where partner 1 left off. Score is total rounds plus reps.

11
Oct

Friday 181012

Boise CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

For time:

100 squats

15-ft. rope climb, 5 ascents

75 squats

15-ft. rope climb, 4 ascents

50 squats

15-ft. rope climb, 3 ascents

25 squats

15-ft. rope climb, 2 ascent

1 2 3 336