voodoo floss!

2013 regionals workout 6

For time:
100 Double Unders
50 HSPU
40 Toes to bar
30 Jerks (160, 100)
90′ Walking Lunge (160,100)

Strength
Front Squat
3-3-2-2-1-1-1

WOD
800m run x 2
Rest 1:1
400m run x 2
Rest 1:1
200m run x 2
Rest 1:1

Have any favorite pictures from this weeks regionals competition? Share them on the Boise CrossFit Facebook page

We are keeping the membership raffle open until Friday. $10 gets you a shot at a 3 month unlimited membership. Proceeds go to help the Boise CrossFit competitors with registration and travel costs to regionals in Seattle.

Strength
20 rep back squat
**last shot at this for the short term. If you made 20 reps, add 5%. If you were close 16-19, give the weight another shot. If you weren’t close 12-15, drop 5%. If you got fewer than 12 reps, remember the goal is 20 reps, then drop 15% and redeem yourself.

Conditioning
3 Rounds
21 Power Snatch (95,65)
400m Run

In teams of 6, choose one member to do each of 6 girl benchmarks in order:

Elizabeth
21-15-9
Power clean 135/95lb
Ring dip

Fran
21-15-9
Thruster 95/65lb
Pullup

Isabel
30 snatch 135/95lb

Grace
30 clean and jerk 135/95lb

Diane
21-15-9
Deadlift 225/155
Handstand push-up

Karen
150 wallball shots 20/14lb

This is the same as the team final in the CrossFit Games for the last 2 years. Traditionally the women do the first 3 and the men do the last 3. As teams stack up anyone will be able to do any WOD and if we end up with odd teams we can make do with 5 workouts to even things up.
Thank you everyone for the support of the athletes making their way to Seattle to represent Boise CrossFit!

Today is the first day of the 2013 CrossFit Regionals competition. Follow along at games.crossfit.com

Strength
Deadlift
5×5 across
Build up to your heavy weight and do all 5 sets of 5 reps at the same weight

Conditioning
Death by alternating
Burpees
Knees to elbows

Do 1 burpee on the first minute
Do 2 knees to elbows on the second minute
Do 3 burpees on the third minute
Do 4 knees to elbows on the fourth minute
Continue this pattern for as long as you can complete the work done for that minute

Can’t believe how close regionals is! Got a message that the printer had a snag but the team shirts should be here next week. I’ll know more tmw.

Quick size chart for the socks. These guys take 6-12 weeks. A long time I know but they’re very high quality socks! We have a prepaid list is the office for socks. $20 and we will hold your size when they’re in. I increased the order by 20 pairs. Thanks for the support everyone!!

Three rounds for time
1000m row
21 thrusters, 95/65
(A run is acceptable but row is the preference!)

Strength
3 rds
1-1-1
Power Clean to a Push Jerk

WOD
4 rounds
2 min AMRAP
25 DU’s
5T2B
Rest 1 minute
1 min max medicine ball cleans
Rest 1 minute

Socks have been ordered and here is the final look. We have ordered 60 pairs, we can always order more but they take 4-7 weeks. If you would like to reserve yours please bring $20. They come in small medium and large. Pink will be small and medium, blue medium and large and the green only in large.
If you’re wondering, the other leg says PAIN.
Strength
5×3 power snatch, practice efficient movements, do not go above 75%. Reps should be T&G.

“Randy”

75 pound Power snatch, 75 reps for time.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

First posted on CrossFit.com February 13, 2008

Strength/Skill
Bench Press

WOD
Lynne
5 rds
Max Effort Bench Press
Max Effort Pull Ups
(Not for Time)

OHSx3
Taking the bar from the floor, perform 3 overhead squats. A squat snatch will count as your first rep.
Practice for 12 minutes.

Taste test
For time:
60 wallball shots (20/14lb, 10′ target)
50 pullups
40 box jumps (30/24) [pistols if you have them]
30 dumbbell snatch (45/35)

3 types of fear that may be keeping you from getting fit