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WOD

18
Aug

Saturday 170819

Boise CrossFit – CrossFit

We have a number of athletes competing in the crosstown throw down at CrossFit station in eagle today. Join us from 8ish to around 2pm today. Good luck Dani, Ian, Kevin B, Nick, Chris Hapner and Justin!

Double pyramid Helen (Time)

Run 1,200 meters (2x600m loops)

63 kettlebell swings (1.5/1 pood)

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups
You may choose to do this as a team or solo. Teams will run together but share the pull-ups and swings, one working at a time. Time cap either way is 27 minutes.

17
Aug

Friday 170818

Boise CrossFit – CrossFit

Today is being a friend day. All classes free to try.

Weightlifting

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

In 7 sets, build to a 1rm

Metcon

Metcon (Time)

For time:

15 Clean & Jerks 135/95

12 Clean & Jerks 185/135

9 Clean & jerks 225/155
11 minute cap

16
Aug

Thursday 170817

Boise CrossFit – CrossFit

Friday is bring a friend day. All classes are free to try.

Metcon (Weight)

Every minute for 21 minutes

1: 30 Double unders + 10 Toes to bar

2: 12 One arm overhead walking lunges (as heavy as you can go unbroken)

3: 15/10 Calorie assault bike

15
Aug

Wednesday 170816

Boise CrossFit – CrossFit

Friday is being a friend day. All classes free to try.

Weightlifting

Deadlift (6×2, 2×3, 80%)

Every 1:15

Metcon

Metcon (Time)

27-21-15

Calorie row

Thruster 95/65lb
12 minute cap

Scale the weight as needed to get this done in the cap. Work on hanging onto bigger thruster sets, not struggling because the weight is too much.

13
Aug

Monday 170814

Boise CrossFit – CrossFit

Castro cards are due today by 7p. Great job working through everything, we already have nearly a dozen blackouts!

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

11
Aug

Saturday 170812

Boise CrossFit – CrossFit

Metcon (AMRAP – Reps)

In teams of 3, complete as many reps as possible in 24 minutes

100 Thrusters 95/65lb

100 Pull-ups

100 Calorie bike

100 Hang power clean 135/95lb

100 Pull-ups

100 Calorie bike

Max reps clean and jerk 185/135lb
Rx+ chest to bar pullups

1 2 3 285