Tuesday, September 23, 2014

A.
Push Press:
*Set 1 – x 5 reps
*Set 2 – x 3 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets

B.
Three rounds for time of:
Handstand Push-Ups x 10 reps
Pull-Ups x 20 reps
300 Meter Run

From CrossFit Invictus September 16 Performance WOD.

Monday, September 22, 2014

A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes

B.
Three sets for times of:
250 Meter Row
Wall Ball Shots x 20 reps
32/24 kg Kettlebell Swings x 20 reps
Rest 3 minutes

From CrossFit Invictus September 15 Performance WOD.

Sunday, September 21, 2014

Take about 10 minutes to work on Mobility

Kelly Starrett Thoracic Spine Mobility Part 1

Kelly Starrett Thoracic Spine Mobility Part 2

Kelly Starrett Upper Extremity Mobility

Kelly Starrett Lower Extremity Mobility

Saturday, September 20, 2014

We will be open from 7:30 a.m. until around 9:00 a.m. only.

Come cheer on the athletes competing in the Fall Season of the Boise Fitness League as they compete at CrossFit Acclaim at 1057 Exchange St., Boise.

Friday, September 19, 2014

“Call-out Friday”

Eric vs. Adam

Tabata Sit Ups and Ab Wheel (aka Evil Wheel)

8 Rounds for Total Sit Ups and Ab Wheel Roll Outs
20 seconds Sit Ups
10 seconds Rest
20 seconds Ab Wheel Roll Outs
10 seconds Rest

Thursday, September 18, 2014

A.
Take 15 minutes and build to today’s 1RM Snatch

B.
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

From CrossFit Invictus September 11 Performance WOD.

Wednesday, September 17, 2014

A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps
Rest 60 seconds

B.
Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps

From CrossFit Invictus September 10 Performance WOD.

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Tuesday, September 16, 2014

A.
Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lbs Power Cleans x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps

From CrossFit Invictus September 9 Performance WOD.

Monday, September 15, 2014

A.
Take 15 minutes and build to today’s 1-RM Power Clean

B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
30 Pull-Ups
Choose loads for each movement that will make it extremely challenging to complete the reps unbroken.

From CrossFit Invictus September 5 Performance WOD.

Sunday, September 14, 2014

Take about 10 minutes to work on Mobility

Kelly Starrett Thoracic Spine Mobility Part 1

Kelly Starrett Thoracic Spine Mobility Part 2

Kelly Starrett Upper Extremity Mobility

Kelly Starrett Lower Extremity Mobility