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WOD

16
Dec

Monday 181217

Boise CrossFit – CrossFit

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Weightlifting

Snatch Balance (3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

12 Overhead Squats (95/65lb)

30 Double-Unders

14
Dec

Saturday 181215

Boise CrossFit – CrossFit

We are getting together today to do our annual Barbells for Boobs fundraiser. All proceeds will go towards our team goal of $7,500. You can donate via the link below or bring a cash donation (yes, there will be TWO guards!) and hang it on our Barbells for Boobs tree! Please get yourself into a heat, every 30 minutes starting at 9am (many are full but lots of room at 11 and 1130) or just come cheer everyone on and say hi. Bring your majestic Christmas sweaters and support a great cause.

https://www.barbellsforboobs.org/fundraisers/boisecrossfit

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2018 Barbells for Boobs (Time)

In a team of 2

120 Wallball shots (20/14lb)

60 Tandem deadlifts (365/275lb)

120 Calorie bike (105 mixed, 90 ladies)

60 Synchro bar facing burpees

120 Wallball shots (20/14)
Time cap 26 minutes

The cost to help get someone tested for breast cancer is $120, hence the theme of today workout.

13
Dec

Friday 181214

Boise CrossFit – CrossFit

Tomorrow is our barbells for Boobs fundraiser. Suggested $10 donation to our giving tree or directly to the Boise CrossFit team at barbellsforboobs.com (or make your own page and join the team!) Sign up for a heat on the front desk

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2 Push jerk + 1 Split jerk (1-1-1-1-1-1-1-1-1-1)

12
Dec

Thursday 181213

Boise CrossFit – CrossFit

Sign up sheets ready on the front desk. Find a partner and we’ll see you Saturday!

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Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 minutes

5 Pull-ups

5 Ring dips

15 Abmat sit-ups

11
Dec

Wednesday 181212

Boise CrossFit – CrossFit

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Metcon

Metcon (Time)

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

Classes under 5 people

300 Calorie run

Classes with 5-7 people

300 Calorie run

150 Calorie ski erg

Classes with 8-11 people

300 Calorie run

250 Calorie bike

150 Calorie ski erg

Classes over 12-15 people

300 Calorie run

250 Calorie bike

200 Calorie row

150 Calorie ski erg

Classes >15 people

300 Calorie run

500 Calorie bike (2 bikes working)

200 Calorie row

150 Calorie ski

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

Cash Out

Metcon (No Measure)

4 sets

60 second sandbag bear hug hold

60 second rest

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