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WOD

31
Jul

Tuesday masters

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Masters

Warm Up:

50 yards kick with board at an easy effort
15 air squats
Freestyle/breaststroke/sidestroke 50 yards or to the 4 ft. mark and back
10 running laps to the 4 ft. mark and back

Skill:

work on back float/backstroke

WOD:

30 jumping lengths to the 4 ft. mark of the pool and back
With no board, 10 kicking lengths to the 4 ft. mark of the pool and back. Try not to stop when you take a breath.
30 running lengths to the 4 ft. mark of the pool and back
10x practice jumping out of the pool onto the deck
10 arm pull lengths to the 4 ft. mark of the pool and back

Others:

Warm up:

100m freestyle easy effort
20 air squats
50m freestyle 80% effort

Skill:

Take 15 min to work on strokes: freestyle/backstroke/breaststroke – you choose the stroke.

WOD:

5 x 25 yards freestyle – these shall be done as sprints.
Surprise activity
5 x 50 yards freestyle
Tread water for 5 minutes

31
Jul

Tuesday 120731

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Tons more info on this coming soon!!

EMOM for 7 minutes:

2 Back Squats @ 90%

-then-

3 rounds for time of:

7 Front Squats 185/120#
21 KB Swings 32/24kg
Run 400m

30
Jul

Monday 120730

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Boise CrossFit Kids will be adding in a Friday session at 5pm this month. August schedule will be CFK on M/W/F at 5pm and Sunday at noon!

15 minutes to establish a 1RM 3-Position Snatch (High-Hang, Hang, Full).

-then-

12 minute AMRAP of:

30 Double-Unders
20 Shoulder Touches
10 Strict Pullups

29
Jul

CrossFit kids schedule change

CrossFit Kids Schedule Change!
Beginning August 1 – Sunday’s class at 12:00 is moving to Fridays at 5:00.
Class times are 5:00 Monday, Wednesday, and Friday.

28
Jul

Masters Saturday

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Warm Up

Burgener Warm up x 3

We will do this as a group, but please view video online here. Go to gallery video and instructional. There you will find both links for the Burgener warm up and the Snatch Transfer Skills.

Power shrug x 3
Power shrug +elbows high & outside x 3
Power shrug + elbows high and outside + muscle snatch x 3
Continue to the overhead position x 3
Keep bar in OH position drop & land feet 2-3″ outside hips with bent knees x3
Muscle snatch & land

Then x 3

Overhead squat x 3
Pressing snatch balance x 3
Heaving snatch balance x 3
Snatch balance x 3

Skill

Hang Snatch

WOD

4 rounds, rest exactly 1 minute between rounds

6 push press
9 overhead lunges with plate
12 jumping pull ups

Stretch

27
Jul

Friday 120727

Why do you CrossFit?

15 minutes to establish a 1RM Snatch Balance + 2 OHS.

-then-

5 rounds for total time of:

Run 200m
7 Hang Snatches (full squat) 135/95#

*Rest 1 minute after each round.

26
Jul

Masters Thursday

Be sure and drink plenty of water today!

Warm Up

3 rounds
100m run/200m row
5 purpees
5 pull ups
5 air squats

Balance wod

Review hang power cleans

WOD

4 rounds
10 hang power cleans
10 hand release push ups