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WOD

5
Feb

Thursday 200206

Boise CrossFit – CrossFit

First Friday of the month is tmw!

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Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

3
Feb

Tuesday 200204

Boise CrossFit – CrossFit

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Metcon (4 Rounds for time)

4 rounds, each for time, of:

1-mile bike

Rest as needed between efforts. Use a stationary bike, air bike, or use a 1-mile course to repeat each round.

2
Feb

Monday 200203

Boise CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

10 squat cleans

10 strict handstand push-ups

♀ 105 lb. ♂ 155 lb.

30
Jan

Friday 200131

Boise CrossFit – CrossFit

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Metcon (10 Rounds for time)

On the C2 rower, 10 rounds of:

Pull a sub-1:30/500-m pace for as long as possible

Rest 1 minute

Ladies 1:50/500m
If you need an idea of scaling, row your first round max effort for :45 seconds for time as a :45second count down. Check your average /500 and that’s your pace for your last 9 rounds. Score for round 1 would be :45