WOD

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

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

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

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