Wednesday, May 27, 2015

A.
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs

From CrossFit Invictus May 19 Performance WOD.

Tuesday, May 26, 2015

A.
Two sets of:
Jerk Footwork Drills x 10 perfect reps

B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Keep all five sets between 70-90%

C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders

From CrossFit Invictus May 18 Performance WOD.

Monday, May 25, 2015

 

 

 

 

Flag

 

9:00 a.m. class only today

 

Memorial Day is a day to remember those who died in active military service. As such, we will be doing “Murph” solo or in teams of 2 or 3 in honor of soldiers like Michael Murphy.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 

Sunday, May 24, 2015

Reminder: Only one class tomorrow (Monday) at 9:00 a.m. to do Team Murph!

Saturday, May 23, 2015

Today is the last day of the Partner Nutrition Challenge, however, we have another week before Melissa comes in to do the final body composition testing, so you may as well keep at it! ;)

8:00 a.m. Bronco Barbell Club

9:00 a.m. Endurance WOD (this was programmed for April 18, but we ended up doing the Team WOD instead)
For time:
21 reps of Boulder to Shoulder (Atlas Stone)
800 M run
15 reps of Boulder to Shoulder
800 M run
9 reps of Boulder to Shoulder
800 M run

Friday, May 22, 2015

A.
Take 15 minutes to build to a new 1-RM Strict Press

B.
“Helen”
Three Rounds for Time:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Modified from CrossFit Invictus May 15 Performance WOD.

Thursday, May 21, 2015

A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3011
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0
Rest 45 seconds

B.
For time:
75 Double Unders
50 Wall Ball Shots (20/12 lbs)
25 Burpees
50 Wall Balls (20/12 lbs)
75 Double Unders

From CrossFit Invictus May 14 Performance WOD.

Wednesday, May 20, 2015

A.
Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.

B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

From CrossFit Invictus May 13 Performance WOD.

Tuesday, May 19, 2015

A. Five sets of Back Squat
Sets 1-3 = 5 @ 40%
Set 4 = 5 @ 50%
Set 5 = 5 @ 60%

B.
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

– OR –

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

Part B from CrossFit Invictus May 11 Performance WOD.

Monday, May 18, 2015

Congratulations to Andy, Ashley, Ben, Craig, Lauren and Lily on a great Spring Season of the Boise Fitness League!

Deload week!

A. Five sets of Bench Press
Sets 1-3 = 5 @ 40%
Set 4 = 5 @ 50%
Set 5 = 5 @ 60%

B.
Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds

Part B from CrossFit Invictus May 12 Performance WOD.

 

Endurance for the week:
8 x 400M with 100M walk/jog recovery between
Easy-Medium-Hard-Very Hard efforts