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WOD

17
Oct

Wednesday 171018

Boise CrossFit – CrossFit

Metcon (9 Rounds for weight)

Overhead squat

10-5-3-1-1-1-3-5-10

Overhead Squat (Use this for reference and enter best single)

15
Oct

Monday 171016

Boise CrossFit – CrossFit

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

Metcon (4 Rounds for reps)

With a continuously running clock,

10 minutes Handstand push-ups

5 minutes Squats

2 minutes Pull-ups

1 minute Push-ups

13
Oct

Saturday 171014

Boise CrossFit – CrossFit

Metcon (Time)

Teams of 3:

100/70 Calorie Bike

100 Box Jump Overs (24/20)

100 Thrusters (95/65)

100 Chest to Bar Pull-Ups

100 Thrusters (95/65)

100 Box Jump Overs (24/20)

100/70 Calorie Bike

12
Oct

Friday 171013

Boise CrossFit – CrossFit

Weightlifting

Metcon (2 Rounds for weight)

Four sets of:

Tempo Weighted Ring Dip x 4-5 reps @ 21X1

(slow and controlled descent, then pause for one second in the bottom position, then explode up as quickly as you can; these should be performed at least 5% heavier than last week’s sets)

Rest 90 seconds

Barbell Loaded Walking Lunges x 20 steps

(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control; go heavier than last week)

Rest 90 seconds (less rest than last week)

Metcon (2 Rounds for reps)

One set of:

Ring dips x Max reps @ today’s working weight (no tempo)

Rest 2 Minutes

20/15 kg Barbell Jumping Lunges x Max Reps in 2 Minutes

(place an empty barbell on your back and perform as many jumping lunges as possible in 2 minutes; simple goal…you MUST BEAT LAST WEEKS SCORE)

11
Oct

Thursday 171012

Boise CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 4, each starting at a different station. Team rotates only when all team members have their sets done, then the team rotates together. Teams will complete as many rounds as possible in 20 minutes.

Station 1: 8 Dumbbell burpee box step over 50/35lb dumbbells, 20” box

Station 2: 18/13 Assault bike (reset before each set)

Station 3: 15 Toes to bar

Station 4: Rest
Each time you rotate, score as one round. total up your teams reps in the final rotation and enter in those as reps.

10
Oct

Wednesday 171011

Boise CrossFit – CrossFit

Metcon (3 Rounds for calories)

AMRAP in 5 minutes

10 Power cleans 225/135lb

20 Hand release pushups

50 Double unders

Max calories on rower in remaining time

Rest 2 minutes between rounds

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