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WOD

30
Mar

Friday 120330

Well it’s official, this is now the new home of the old CrossFit Asylum, the official launch should be next Wednesday for BoiseCrossFit.com to go live!

Quick reminder, there will be no 10am class this Saturday but we will have a free WOD at 12:30! Grab a friend and bring them with you!

WORLD CLASS FITNESS IN 100 WORDS:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

Workout of the day
15-12-9-6-3

Power snatch, 95lb (63lb)
2 for 1 Wallballs, 20# (14#)

29
Mar

Thursday 120329

Quick reminder, there will be no 10am class this Saturday but we will have a free WOD at 12:30! Grab a friend and bring them with you!

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

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

If this is your first time doing the CrossFit Total please read the CF Journal article linked above!

28
Mar

Wednesday 120328

Forrest

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

HeroForrestLeamon_th.jpg

Enlarge image

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

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]