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WOD

12
Apr

Saturday 190413

Boise CrossFit – CrossFit

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Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

11
Apr

Friday 190412

Announcements

This Saturday we are hosting an all area CrossFit workout for lululemon. Workout times will be 8-930-11am. Everyone is welcome, but it’s not like a free friend day so some CrossFit experience is suggested. Stay after for a lululemon trunk show and lululemon giveaways in every class. Rise and grind will also be there Witt shakes and tea bombs.

Boise CrossFit – CrossFit

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Weightlifting

3-Position Snatch (Every 2:30 for 15 minutes (6 sets))

High hang, mid patella, 2″ off floor

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

10
Apr

Thursday 190411

Announcements

This Saturday we are hosting an all area CrossFit workout for lululemon. Workout times will be 8-930-11am. Everyone is welcome, but it’s not like a free friend day so some CrossFit experience is suggested. Stay after for a lululemon trunk show and lululemon giveaways in every class. Rise and grind will also be there Witt shakes and tea bombs.

Boise CrossFit – CrossFit

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Skill work

Practice freestanding handstand holds and handstand walking for 10 minutes

Metcon

Metcon (Time)

For time

50 Box jump overs 24/20″

40 Pullups

30 Strict ring dips

9
Apr

Wednesday 190410

Announcements

This Saturday we are hosting an all area CrossFit workout for lululemon. Workout times will be 8-930-11am. Everyone is welcome, but it’s not like a free friend day so some CrossFit experience is suggested. Stay after for a lululemon trunk show and lululemon giveaways in every class. Rise and grind will also be there Witt shakes and tea bombs.

Boise CrossFit – CrossFit

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Metcon (Time)

In teams of 2

2k row

50 Squat cleans 205/135lb

8
Apr

Tuesday 190409

Boise CrossFit – CrossFit

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Weightlifting

Deadlift (Every 2 minutes for 10 minutes (5 sets))

3 reps at 77.5%

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 3

25 minute AMRAP

15/12 Cal bike

12 Kettlebell swing 53/35lb

9 Burpees
Partners alternate complete rounds