Call Us: (208) 863-4741

WOD

2
Aug

Thursday masters

Warm Up
2 rounds

1 inch worm
6 Bar Deadlifts
6 Push ups
6 Alt. Lunges

Balance

Tripod Pose

WOD

“Modified Diane”

12-9-6

Deadlifts
Modified HSPU

2
Aug

Thursday 120802

[youtube]http://www.youtube.com/watch?v=OxsL46EB7s8[/youtube]

Hope you guys are ready for this!!

“Michael”
3 rounds for time of
800m run
50 back extensions
50 situps

1
Aug

Wednesday 120801

Warm up:
Mixed Tabata

Skill work:
Handstand Kick Ups

WOD:
AMRAP in a given amount of time of
15m Bear crawl
10 Push press
15m Crab walk
2 Forward rolls

Game!

1
Aug

Wednesday 120801

12 minutes to establish a 3RM Behind the Neck Snatch Grip Push Press.

-then-

4 rounds for time of:

5 Power Snatches 115/75#
10 BB Step-ups 20″ 115/75#
20 Lateral Burpees

*Every 3 minutes beginning on the 3rd minute, no matter where the athlete is on the WOD, the BB must be held overhead (using a snatch grip) for 30 seconds. If the bar is dropped at any time during the 30 seconds, there is a 20 penalty Burpee to be performed after the WOD is complete.

31
Jul

Tuesday masters

20120731-105334.jpg

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

20120730-202336.jpg
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

20120729-185021.jpg

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