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WOD

9
Jan

Friday 200110

Boise CrossFit – CrossFit

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Metcon (Time)

For Time:

50 Wall Balls (20/14)

20 KB Swings (1.5/1)

35 Wall Balls (20/14)

35 KB Swings (1.5/1)

20 Wall Balls (20/14)

50 KB Swings (1.5/1)

8
Jan

Thursday 200109

Boise CrossFit – CrossFit

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Weightlifting

Front Squat (4×4 @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 7 minutes

30 Double unders

2 Dumbbell box step ups (2×50/35’s)

30 Double unders

4 Dumbbell box step ups

30 Double unders

6 Dumbbell box step ups

Continue this pattern adding 2 steps ups each time

6
Jan

Tuesday 200107

Boise CrossFit – CrossFit

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Metcon (5 Rounds for time)

Every 6 minutes, for 30 minutes (5 sets) for times:

400 Meter Run

10 Ground to Overhead (115/75 lbs)

10 Bar-Facing Burpees

5 Ring Muscle-Ups

Athletes who do not yet have ring muscle-ups, please omit that portion of the workout and simply focus on the speed of each interval. The goal for this session is speed, run hard, move the barbell quickly and push yourself through the burpees even though you’ll be out of breath. Note times for each of the five sets.

3
Jan

Saturday 200104

Boise CrossFit – CrossFit

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Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

2
Jan

Friday 200103

Boise CrossFit – CrossFit

Friends Friday is here! Next one is January 17th

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Metcon (Time)

For time:

12 handstand push-ups

1-minute L-sit

9 handstand push-ups

1-minute L-sit

6 handstand push-ups

1-minute L-sit

3 handstand push-ups

1-minute L-sit

Post time and type of handstand push-ups performed to notes.
Options may include, and not limited to:

•Push-up

•Pike push-up

•Kipping hspu

•Strict

•Chest to wall

•Deficit kipping

•Freestanding