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WOD

6
Sep

Monday 200907

Boise CrossFit – CrossFit

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Metcon (AMRAP – Reps)

Teams of 3:

AMRAP 25:

100/70 Calorie Row

60 Thrusters (95/65#)

100/70 Calorie Row

50 Thrusters (135/85#)

100/70 Calorie Row

40 Thrusters (155/105#)

100/70 Calorie Row

Max Thrusters (185/125#)

4
Sep

Saturday 200905

Boise CrossFit – CrossFit

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Metcon (Time)

800m Run, together

Then, 1 person working at a time complete

50 Pullups

100 Burpee over Sandbag

100 Sandbag squats

400m Sandbag carry

50 Pullups

800m Run, together

Time stops when team returns
In lieu of a sandbag use bar over burpees, front squat 95/65lb, farmer carry heavy.

3
Sep

Friday 200904

Boise CrossFit – CrossFit

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Row intervals 50-40-30-20-10 (Distance)

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Score total distance rowed.

2
Sep

Thursday 200903

Boise CrossFit – CrossFit

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Metcon

Metcon (Time)

7 rounds for time

7 handstand push-ups (strict preferred)

14 med ball cleans 20/14lb

Cash Out

Metcon (No Measure)

3 rounds not for time

:30 hollow hold, medball in hands overhead

30 mountain climbers

30 Russian twists, medball

1
Sep

Wednesday 200902

Boise CrossFit – CrossFit

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Weightlifting

Muscle Snatch (EMOMx 5 min, 2 reps )

Snatch lift off+power snatch (Every 90 seconds x 7:30 (5 sets))

Deadlift to the knee and pause for 2 seconds, lower to the floor. Then perform a power snatch.

Metcon

Metcon (Time)

For time:

150 Double unders

50 Burpees, 6″ target

20 Power snatch 165/115lb
15 minute cap

30
Aug

Monday 200831

Boise CrossFit – CrossFit

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Metcon (8 Rounds for reps)

Max reps shoulder press, 95/135 lb.

Max reps L pull-up

Max reps shoulder press, 75/115 lb.

Max reps strict pull-up

Max reps shoulder press, 65/95 lb.

Max reps chest-to-bar pull-up

Max reps shoulder press, 45/65 lb.

Max reps pull-up

Rest at least 2 minutes between exercises.