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WOD

4
Dec

Thursday 191205

Boise CrossFit – CrossFit

Tomorrow is Free Class Friday! Tell your friends and get them in here to try a workout.

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Metcon (Time)

5 rounds for time

50 Double unders

15 Burpees 6″ target

15 minute cap

3
Dec

Wednesday 191204

Boise CrossFit – CrossFit

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Row intervals 50-40-30-20-10 (Distance)

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Score total distance rowed.

2
Dec

Tuesday 191203

Boise CrossFit – CrossFit

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Weightlifting

Front Squat (6×4 @ 80% every 2:30)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

5 toes to bar

20’ front rack walking lunge 50’s/35’s

10 toes to bar

20’ front rack walking lunge 50’s/35’s

15 toes to bar

20’ front rack walking lunge 50’s/35’s

20 toes to bar

20’ front rack walking lunge 50’s/35’s

Continue to add 5 toes to bar after every set of lunges
Start the lunges by lunging 20’ away from the rig and leave the dumbbells. Run back to the toes to bar. Once complete run back to your dumbbells and lunge then back towards the rig. Rinse and repeat

1
Dec

Monday 191202

Boise CrossFit – CrossFit

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Weightlifting

Deadlift (6×4 @ 80%, every 2:30)

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

29
Nov

Saturday 191130

Boise CrossFit – CrossFit

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The Air Force WOD (Time)

For time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

28
Nov

Friday 191129

Boise CrossFit – CrossFit

Open gym only today, 9-11am
You may do the suggested workout or work on anything you would like. There will be a coach on duty sporting a nerf to keep everyone in line.

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Charlie Bird 🍗🐧 (Time)

In teams of 2, for time:

60-50-40

Calorie row (ladies 50-40-30)

Handstand pushup

Box jump 30/24″

27
Nov

Thursday 191128

Boise CrossFit – CrossFit

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Metcon (5 Rounds for reps)

In teams

2:00-1:30-1:00 minute stations for max reps per station

Medicine ball clean

Burpee

Dumbbell snatch

Assault bike calories

Pike leg lifts, 2 for 1

Rest
Rep count will be kept at each station. Score will be the total reps at each station per team. Five stations equals five scores “rounds”

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