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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

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