Call Us: (208) 863-4741

WOD

7
Dec

Saturday 181208

Boise CrossFit – CrossFit

Next Saturday, magical Christmas sweaters and Barbells for Boobs for a very special workout and fundraiser.

View Public Whiteboard

Pain Cave (AMRAP – Rounds and Reps)

With a continuously running clock complete 5 thrusters every minute.

From 0:00-5:00 use 75 lb.

From 5:00-10:00 use 95 lb.

From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able.

Ladies: 55/65/75/95/105/115/125/135

5
Dec

Thursday 181206

Boise CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

For time:

Row 2,000 meters

50 wall-ball shots

Row 1,000 meters

35 wall-ball shots

Row 500 meters

20 wall-ball shots

Men: 20-lb. ball to 10 ft.

Women: 14-lb. ball to 9 ft.

2
Dec

Monday 181203

Boise CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

100 Alternating one arm dumbbell snatch 50/35lb

80 Calorie row

60 Box jump overs (full extension on top) 24/20

40 Bar muscle ups
20 minute cap