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WOD

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

1
Jan

Saturday 151003

Boise CrossFit – CrossFit

Metcon (Time)

50 Box jumps, 24″

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 steps Walking Lunge

50 Knees to elbows

50 Push press, 45#

50 Straight leg deadlift, 45#

50 Wall ball shots, 20#

50 Burpees

50 Double unders
Masters: teams of 2, one partner must run 200m before moving to the next movement. 25 minute cap

10am: teams of 3 and 75 reps, each team member must run 200m before moving on. 35 minute cap

1
Jan

Monday 151005

Boise CrossFit – CrossFit

Gymnastics

Legless rope climb (Every minute on the minute for 10 min, 1 ascent )

If you fall off the emom, continue as an AMRAP for the remainder of the 10 minutes.

Metcon

Metcon (Time)

5 rounds for time

20 wallball shots, 20/14lb

10 deadlifts, 225/155lb