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WOD

30
Sep

Tuesday 191001

Boise CrossFit – CrossFit

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Weightlifting

Back Squat (1×20, heavier than last week )

Metcon

Metcon (Time)

80 toes to bar

*start with and do 40 doubles every time you break.

(Toes to bar should be sets of 10-15 to start. 14 min cap)

29
Sep

Monday 190930

Boise CrossFit – CrossFit

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Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

27
Sep

Saturday 190928

Boise CrossFit – CrossFit

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Metcon (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Push Press (135/95)

50 Push Press (155/105)

Max Push Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Front Squats (135/95)

50 Front Squats (155/105)

Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)
Push press and front squat from the rack!

26
Sep

Friday 190927

Boise CrossFit – CrossFit

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Metcon (Time)

In a team of 2

Max reps bench press 135/95

At the call of go, partner 1 will begin rowing 400/300m and partner 2 will begin bench pressing. Once partner 1 completes the row they will switch stations. Repeat until both partners compete 5 rounds at each station.

Score is your time. Subtract 1 second for every rep of bench press completed.

24
Sep

Wednesday 190925

Boise CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

30 Russian Kettlebell Swings (32/24 kg)

20/15 Calories of Assault Bike (or Rowing)

10 Burpee Over Rower
Challenge…perform at least the first 10 minutes of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. After the 10-minute mark, if you’d like to take off the regulator of nasal breathing, go for it…but at least in the early rounds you’ll learn a little bit about your pacing and which movements will require the most focus to push through as you increase your intensity.

Metcon (No Measure)

Spend 10 minutes after the workout stretching

23
Sep

Tuesday 190924

Boise CrossFit – CrossFit

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Weightlifting

Back Squat (1×20 heavier than last week)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.