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WOD

17
Jan

Saturday 200118

Boise CrossFit – CrossFit

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Metcon (Time)

In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)

20 Deadlifts (10 each – 225/155 lbs)

30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

16
Jan

Friday 200117

Boise CrossFit – CrossFit

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Thruster / push press / push jerk / split jerk (1-1-1-1-1-1-1)

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

14
Jan

Wednesday 200115

Boise CrossFit – CrossFit

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Weightlifting

Front Squat (3×3 @ 95%)

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3

Wallball 20/14

Box jump 24/20

Or

In a team of two, partners start on opposite movements and rotate once both have finished the reps.

Partner A starts 21 wallball shots and partner B 21 box jumps, first partner to finish rests until both are finished with the 21 and then begins 21 reps on the other movement. Once both are complete then they switch stations again and start the sets of 18’s.

13
Jan

Tuesday-200114

Boise CrossFit – CrossFit

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Weightlifting

Deadlift (3×3 @ 95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min. AMRAP

8 Pull Ups

8 Right Arm Dumbbell C&J

8 Left Arm Dumbbell C&J

Men: 50# DB

Women: 35# DB

12
Jan

Monday 200113

Boise CrossFit – CrossFit

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Skill work

Overhead Squat (Spend 10 minutes practice narrow/clean grip ohs)

Metcon

Metcon (Time)

3 rounds for time of

100 Double unders

50 Sit-ups

25 Ohs 75/55lb

10
Jan

Saturday 200111

Boise CrossFit – CrossFit

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Bunny Hug (AMRAP – Rounds and Reps)

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

15 Calories of Rowing

12 Deadlifts (155/105 lbs)

9 Hang Power Cleans (155/105 lbs)

6 Shoulder to Overhead (155/105 lbs)

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