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WOD

1
Jan

Tuesday 150922

Boise CrossFit – CrossFit

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Metcon

Metcon (Time)

Five rounds for time of:

Run 400 meters

145 pound Deadlift, 20 reps

20 Push-ups

145 pound Deadlift, 10 reps

10 Push-ups

1
Jan

Thursday 151008

Boise CrossFit – CrossFit

Weightlifting

Deadlift (4 sets, 10 reps, every 3 minutes)

Metcon

Metcon (Time)

7 rounds for time

7 hang power cleans, 185/135lb

28 double unders

*12 min cap

1
Jan

Thursday 150924

Boise CrossFit – CrossFit

Weightlifting

Snatch Balance (3-2-1-1-1-1-1)

Try to catch as low as possible, this is NOT a push jerk+ohs. Build heavy, prioritize mechanics over load.

Metcon

Metcon (Time)

3 rounds for time

50 Double unders

10 Overhead squat, 135/95lb
This workout was first done at the Northwest regional in 2010, what was called “sectionals” at the time. Check http://scores2010.crossfit.com/scoring/northwest/index.html for the list of results.

1
Jan

Saturday 150926

CrossFit

Jennifer (AMRAP – Rounds)

26 Minute AMRAP:

10 pull-ups

15 kettlebell swings, 1.5 pood

20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here

1
Jan

Monster mash 150929

Boise CrossFit – Monster mash

1: Metcon (Time)

21-15-9 reps for time of:

Thruster 115/75

Handstand Push-up

2: Metcon (Time)

9-15-21-27 reps for time of:

Calories Rowing

Chest-to-bar Pull-ups

3: Metcon (Time)

AMRAP 7 minutes of:

30 Double-unders

9 Toes-to-bar

3 Hang Power Cleans 185/135
*Rest 5 minutes between workouts

1
Jan

Thursday 151001

Boise CrossFit – CrossFit

Weightlifting

Deadlift (4 sets of 12 reps, every 3 minutes)

* Weight can stay the Same across, or go Up each set (not Down!). If you did the 4×12 last week then try going Heavier (MAINTAIN FORM!!!!!!). Go by how you feel and Challenge Yourself !!! *

Metcon

2k Row (Time)

Max Effort 2k Row

1
Jan

Friday 151002

Boise CrossFit – CrossFit

Venom (Time)

5 rounds for time

3 Burpee muscle ups

6 Front squat 165/115lb

9 Box jump over 24/20″

12 Alternating 1-arm dumbbell snatch 70/55lb