WOD

Boise CrossFit – CrossFit

View Public Whiteboard

Warm-up

Bring Sally Up (No Measure)

As originally tweeted by @RichFroning

CHALLENGE: to the song “Bring Sally Up [Flower]” by Moby w/ a 135# barbell on back. Squat on “Bring Sally Down” Stand on “Bring Sally Up”

Metcon

Jelly Beans (Time)

With a partner

2 rounds for time

400m run

40 synchro ohs 50/35lb dumbbell

400m run

40 synchro oh lunge 50/35lb db

Boise CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Deadlift (3×5, ahap, one weight for 3 sets of 5)

Metcon

CrossFit Linchpin Test 3 (Time)

3 Rounds for time of:

21 Wallballs 20/14

14 Handstand Push-ups

7 Deadlifts 315/205

Boise CrossFit – CrossFit

View Public Whiteboard

Metcon (2 Rounds for weight)

5 rounds, NOT for time

10 Turkish getups, 5/side not alternating

10 Sots press, see video below

:30 chin over bar hang
Record heaviest round of tgu under round 1 and sots press under round 2.

()

Boise CrossFit – CrossFit

View Public Whiteboard

Metcon (5 Rounds for time)

Every 6 minutes, for 30 minutes (5 sets):

25/18 Calories Echo Bike

15 Burpee* Box Jump-Overs (24/20″)

200** Meter Run

15 Thrusters 65/45lb

*Facing

**250ish

Boise CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

For time:

20-40-60-80-100 Double unders

10-15-20-25-30 Dumbbell snatch 50/35lb

5-10-15-20-25 Toes to bar
20 minute cap

Boise CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Back Squat (1×20)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

135/95lb sumo deadlift high pulls, 10 reps

135/95lb push presses, 10 reps

Boise CrossFit – CrossFit

View Public Whiteboard

Double pyramid Helen (Time)

Run 1,200 meters (2x600m loops)

63 kettlebell swings (1.5/1 pood)

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups
Solo or team. Team synchro or shared.