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WOD

26
Nov

Wednesday 191127

Boise CrossFit – CrossFit

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Weightlifting

Front Squat (6×3 @80%, every 2 minutes)

Metcon

Remy’s 47 (and a 10 year member) (Time)

47 walking lunges

47 box jumps 20″

47 pushups

47 sit-ups

47 jumping pull-ups

47 Russian kbs 53/35lb

47 dips

10 Turkish getups 53/35lb, alternating arms

25
Nov

Tuesday 191126

Boise CrossFit – CrossFit

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Weightlifting

Deadlift (6×3 @ 80%, every 2 min)

Metcon

Metcon (Time)

5 rounds for time

135/95lb deadlift, 9 reps

135/95lb hang power snatch, 6 reps

135/95lb overhead squat, 3 reps

24
Nov

Monday 191125

Boise CrossFit – CrossFit

Thanksgiving schedule
Thursday, two classes 830 and 930am
Friday, open gym from 9-11am

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Weightlifting

Shoulder Press (2-2-2-2-2-2-2-2-2-2)

Rest 60 seconds between sets

Metcon

Metcon (Time)

For time

10 Bar muscle ups

100 Push press 75/55lb

1000m row

22
Nov

Saturday 191123

Boise CrossFit – CrossFit

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Metcon (Time)

For time:

100 Busters

Men: Two 50-lb. Dumbbells

Women: Two 35-lb. Dumbbells

A “Buster” is a dumbbell burpee + a squat clean thruster.

Share the 100 reps with a partner.

21
Nov

Friday 191122

Boise CrossFit – CrossFit

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Gymnastics

Metcon (No Measure)

10 minutes to work on muscle ups. If you have them consistently, add a medicine ball between the legs. If you don’t, work on transitions and dips.

Metcon

Metcon (Time)

For time:

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

Toes to bar

Front rack lunge 95/65lb

20
Nov

Thursday 191121

Boise CrossFit – CrossFit

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Weightlifting

Front Squat (6×2, 80% every 2 min)

Metcon

Metcon (Time)

3 rounds for time

30 Drag rope double unders

20 Handstand pushups

10 Front squats 175/115lb
If you don’t have a drag rope you may triple the number of reps with a speed rope. Scale as needed