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WOD

1
Jan

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

1
Jan

Friday 151002

Boise CrossFit – CrossFit

Venom (Time)

5 rounds for time

3 Burpee muscle ups

6 Front squat 165/115lb

9 Box jump over 24/20″

12 Alternating 1-arm dumbbell snatch 70/55lb

1
Jan

Saturday 151003

Boise CrossFit – CrossFit

Metcon (Time)

50 Box jumps, 24″

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 steps Walking Lunge

50 Knees to elbows

50 Push press, 45#

50 Straight leg deadlift, 45#

50 Wall ball shots, 20#

50 Burpees

50 Double unders
Masters: teams of 2, one partner must run 200m before moving to the next movement. 25 minute cap

10am: teams of 3 and 75 reps, each team member must run 200m before moving on. 35 minute cap

1
Jan

Monday 151005

Boise CrossFit – CrossFit

Gymnastics

Legless rope climb (Every minute on the minute for 10 min, 1 ascent )

If you fall off the emom, continue as an AMRAP for the remainder of the 10 minutes.

Metcon

Metcon (Time)

5 rounds for time

20 wallball shots, 20/14lb

10 deadlifts, 225/155lb

1
Jan

Tuesday 151006

Boise CrossFit – CrossFit

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Weightlifting

Back Squat (4×10, every 3 minutes)

* Weight can stay the Same across, or go Up each set (MAINTAIN FORM!!!!!!). Go by how you feel and Challenge Yourself !!!….If you did the 4×12 last week or the 4X10 last time then try and go Up *

Metcon

Metcon (Time)

For time:

21 Assault bike calories

15 Clean and jerk 135/95lb

9 Muscle ups
This is a one round sprint, don’t hold back

1
Jan

Oly clinic day 10

Boise CrossFit – Olympic Lifting/Barbell

1: Barski cleans (65×3, 70×3, 75x3x2, 65×3)

Barksi means 3 reps in a row

2: Behind The Neck Jerk (1-1-1-1-1, take only 5 singles)

3: Clean Pull (“speed pulls” 85×3, 90x3x2, 92×3)

4: Metcon (No Measure)

25 strict pullups

50 toes to bar or 100 knee to chest

1
Jan

Tuesday 150922

Boise CrossFit – CrossFit

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Metcon

Metcon (Time)

Five rounds for time of:

Run 400 meters

145 pound Deadlift, 20 reps

20 Push-ups

145 pound Deadlift, 10 reps

10 Push-ups