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WOD

23
Mar

Friday 120323

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.5 workout instructions – video [wmv] [mov] [HD mov]

Jason Khalipa 155 reps, Neal Maddox 146 reps, Kristan Clever 137 reps (65lbs).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

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