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WOD

3
Mar

Thursday 210304

Boise CrossFit – CrossFit

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Metcon (Time)

For time

27 Calorie row

18 Push press 135/95

21 Calorie row

15 Push press 135/95

15 Calorie row

12 Push press 135/95

9 Calorie row

9 Push press 135/95

2
Mar

Wednesday 210303

Boise CrossFit – CrossFit

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Metcon (Time)

Wallball shots 20/14

15-20-25-30-25-20-15

50’ handstand walk after each set
20 minute cap

Scale the handstand walk distance to something you feel you can complete the entire workout inside the cap (rather than miss out on half of the wallballs because you’re resting on walks too much. Wallballs are life)

1
Mar

Tuesday 210302

Boise CrossFit – CrossFit

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Gymnastics

Weighted chest-to-bar pullup (1-1-1-1-1-1)

Metcon

CTB Helen (Time)

Three rounds for time

400m run

21 Kettlebell swings 24/16kg

12 Chest to bar pull-ups

28
Feb

Monday 210301

Boise CrossFit – CrossFit

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The Big Clean Complex

6 sets of the following complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”

Hang – Start with the bar just above the knee.

Squat Clean – Start with the bar on the ground.

25
Feb

Friday 210226

Boise CrossFit – CrossFit

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Metcon (Time)

6 rounds for total working time

*Set two cones 10m apart*

Walking lunge down and back 3 trips (60m)

12 Knees to elbows

Shuttle sprint down and back 6 trips

6 Strict hspu 3/1″ deficit

Rest 1 minute

24
Feb

Thursday 210225

Boise CrossFit – CrossFit

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Gymnastics

Metcon (AMRAP – Reps)

Every minute for 10 minutes

5 Ring muscle ups
Scale reps first. Either less or perhaps 1-2 every :30.

Modify to bar muscle ups or burpee pull-ups or muscle up drills.

Score total reps completed and in notes show how it was broken up and target for each minute.

Metcon

Metcon (Time)

Three rounds for time

20/15 Calorie Row

10 Devils press 50/35lb

1 2 3 431