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WOD

21
Jun

Thursday 170622

Boise CrossFit – CrossFit

Metcon (10 Rounds for weight)

Overhead squat

10-9-8-7-6-5-4-3-2-1
Each set is for load. If you fail a set, you have to re-do it. Look to increase weight each round.

Overhead Squat

Use this section to reference your ohs history and input your best single performance today. Example 3 reps at 135 would be better to record vs 1 rep and 145.

20
Jun

Superfood athletes

Boise CrossFit – CrossFit Elements

Shoulder Press

Push Press

Target Practice (AMRAP – Reps)

AMRAP in 9

25 wallball shots (20/14lb)

400m run

20 wallball shots

400m run

15 wallball shots

max 6” burpees in remaining time

(score is burpees)

19
Jun

Tuesday 170620

Boise CrossFit – CrossFit

Metcon

Metcon (Time)

3 rounds for time

Row 500 meters

21 box jumps

Run 400 meters
*choose your own box height

Cash Out

Metcon (No Measure)

Accumulate 2 minutes in an L-sit

18
Jun

Monday 170619

Boise CrossFit – CrossFit

Metcon (Time)

3 Rounds for time of:

50 Double-unders

25 Wall Ball Shots 20/14

15 Handstand Push-ups

5 Squat Cleans 205/145

16
Jun

Saturday 170617

Boise CrossFit – CrossFit

Metcon (Time)

Teams of 2, one working at a time

30 Thrusters 155/105lb

40 Bar muscle ups

50 Box jump overs 24/20″ (no touch)

60 Power snatch 95/65lb

70 Burpee, both partners prone, tag to switch working partner

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