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WOD

14
Dec

Friday 171215

Boise CrossFit – CrossFit

Happy birthday mom!

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CGR (AMRAP – Rounds and Reps)

12 minute AMRAP

15 Strict handstand push-ups

19 Box jumps 24/20”

51 Overhead walking lunges 45/35lb plate

13
Dec

Thursday 171214

Boise CrossFit – CrossFit

Weightlifting

Back Squat (3-3-3-3-3-3-3)

Metcon

Metcon (Time)

Interclass wod today. Your class time vs all the other class times

Classes under 5 people

300 Calorie run

Classes with 5-8 people

300 Calorie run

150 Calorie ski erg

Classes with 8-12 people

300 Calorie run

250 Calorie bike

150 Calorie ski erg

Classes over 12 people

300 Calorie run

250 Calorie bike

200 Calorie row

150 Calorie ski erg

Class gets one of each piece of equipment, and can all be working together. Time stops when all work is completed.

12
Dec

Wednesday 171213

Boise CrossFit – CrossFit

Captain (Time)

A.

Complete as many rounds and reps as possible in 4 minutes of:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

B.

Complete as many rounds and reps as possible in 6 minutes of:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

C.

Complete for time:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders
Post rounds and reps for part A and B to notes

11
Dec

Tuesday 171212

Boise CrossFit – CrossFit

Skill work

Spend 15 minutes practicing pullovers, bar muscle ups, and/or free standing handstands.

Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

10
Dec

Monday 171211

Boise CrossFit – CrossFit

Clean and Jerk (1-1-1-1-1-1-1-1-1-1)

1 attempt every 2-3 minutes. Max for the day

50/40 Calorie Assault bike (Time)

Pretty straightforward here

8
Dec

Saturday 171209

Boise CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes

Teams of 2, alternating leap frog

10 Hang power clean (135/95)

Run 200m

15 Toes to bar

Run 200m

30 Double unders

7
Dec

Friday 171208

Boise CrossFit – CrossFit

Save the date! Boise CrossFit’s holiday party will be on Jan 18th at the Bardenay downtown.

Metcon (Distance)

Row for 40 minutes
Some of you may choose to do this as an active recovery day. Otherwise, row for max meters.

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