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WOD

21
Mar

Wednesday 120321

Alright this evening the final 2012 CrossFit Open workout will be posted! If you want to get in early to try it, come to class at 6:45pm.

Workout of the day
5 rounds for time of:
10 squat snatch, 95lb
10 ring dips
10 knees to elbows (sub mtn climbers x2 if your hands are messy)

Take the time to watch this video!

[youtube]http://www.youtube.com/watch?v=d0PITbWa0eU[/youtube]

1
Jan

Tuesday 160711

CrossFit

Push Press (80%x(3×2, 5×3))

*Perform one set every 1:15 until all 8 sets are completed.

Front Squat (Find 20 rep max)

1
Jan

Wednesday 160921

CrossFit

Weightlifting

Snatch (On the :90 for 9 minutes, 2 squat snatch @80%)

Rest 4 minutes

Clean and Jerk (On the :90 for 9 minutes, 2 squat C&J @80%)

1
Jan

Tuesday 151006

Boise CrossFit – CrossFit

We are having some trouble linkingwodify to boisecrossfit.com so please make sure youre checking the wodify announcements for news and uncoming events.

Weightlifting

Back Squat (4×10, every 3 minutes)

* Weight can stay the Same across, or go Up each set (MAINTAIN FORM!!!!!!). Go by how you feel and Challenge Yourself !!!….If you did the 4×12 last week or the 4X10 last time then try and go Up *

Metcon

Metcon (Time)

For time:

21 Assault bike calories

15 Clean and jerk 135/95lb

9 Muscle ups
This is a one round sprint, don’t hold back

1
Jan

Oly clinic day 10

Boise CrossFit – Olympic Lifting/Barbell

1: Barski cleans (65×3, 70×3, 75x3x2, 65×3)

Barksi means 3 reps in a row

2: Behind The Neck Jerk (1-1-1-1-1, take only 5 singles)

3: Clean Pull (“speed pulls” 85×3, 90x3x2, 92×3)

4: Metcon (No Measure)

25 strict pullups

50 toes to bar or 100 knee to chest