WOD

Boise CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute of Tabata each

1. Jumping Jacks

2. Pike to Toe Touch

3. Russian Kettlebell swing

4. Jumping Jacks

5. One Arm Side Plank

6. USA Kettlebell swing

7. Jumping Jacks

8. Handstand Hold

9. USA Kettlebell swing

10. Hand Release Burpee

Gymnastics

HSPU density test (AMRAP – Rounds and Reps)

AMRAP in 6 minutes

3 Unbroken strict hspu

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3

Kettlebell swing 70/53

Hand release burpee

Boise CrossFit – CrossFit

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Metcon (2 Rounds for reps)

2 sets

12 minute partner AMRAP

270 double unders

90 wall balls (20/14)

15 Rope Climbs

Max Burpee box jump overs (24″/20″)

-Partner 1 performing the work above

-Partner 2 can switch in at anytime, but must perform 12/9 calorie assault bike (OR 10/8 echo bike) to switch in

-rest 6:00 b/t sets-

Boise CrossFit – CrossFit

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Warm-up

A: Warm-up (No Measure)

Two rounds through “Tabata Style”

1 minute of Rowing

1 minute of alternating plank-to-pike toe touches

1 minute of Russian swings

1 minute of box step ups

Weightlifting

Deadlift (2-2-2-2-2-2-2-2-2-2)

Rest 60 seconds between sets

Metcon

C: Metcon (AMRAP – Reps)

For max reps:

4 Minutes of Dumbbell Box Step-Overs (50/35 lb DBs over 20″ box)
Rest 60 seconds, and then…

D: Metcon (Calories)

For max calories:

4 Minutes of Rowing

Boise CrossFit – CrossFit

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Metcon (Time)

3 rounds for time of:

Run 800 meters

30 pull-ups

40 push-ups

50 squats

Boise CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Two sets of:

60 Second Jog in Place

60 Seconds of Tempo Alternating Cossack Squats @ 1111

30 Seconds of Right Leg Fire hydrant

30 Seconds of Left Leg Fire hydrant

60 Seconds of Tempo Cat/Cows @ 2222

30 Seconds of Single Leg Hops (Right)

30 Seconds of Single Leg Hops (Left)

Metcon

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here

Core Work

Warm-up (No Measure)

Three rounds

30 second face up Chinese plank

Rest 30 seconds

30 second face down Chinese plank

Rest 30 seconds

30 second elbow jacks

Rest 30 seconds

Boise CrossFit – CrossFit

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Weightlifting

Snatch (20 minutes to find 1RM)

Metcon

1000m Row (Time)

Max Effort 1000m Row

Boise CrossFit – CrossFit

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Tom (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

7 Muscle-Ups

11 Thrusters, 155#

14 Toes-To-Bar
In honor of U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, died on October 14, 2007
To learn more about Tom click here