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WOD

16
Apr

Wednesday 190417

Boise CrossFit – CrossFit

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Game Of Thrones (cause everyone dies) (4 Rounds for time)

4 rounds for times

10 Devils press 50/35

100’ Walking lunges 50/35’s

1000m Assault bike

Rest 3 minutes

12
Apr

Saturday 190413

Boise CrossFit – CrossFit

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Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

11
Apr

Friday 190412

Announcements

This Saturday we are hosting an all area CrossFit workout for lululemon. Workout times will be 8-930-11am. Everyone is welcome, but it’s not like a free friend day so some CrossFit experience is suggested. Stay after for a lululemon trunk show and lululemon giveaways in every class. Rise and grind will also be there Witt shakes and tea bombs.

Boise CrossFit – CrossFit

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Weightlifting

3-Position Snatch (Every 2:30 for 15 minutes (6 sets))

High hang, mid patella, 2″ off floor

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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