Crossfit Nampa Idaho

1/9/2009 - WOD - Balance circuit

Balance Circuit consists of four rounds of the following:

Balance beam sequence - 1pt per sequence

Dumbell single leg contra-lateral split snatch - 1pt per rep

Blindfold single leg stand - negative 1 pt everytime your toe touches

Dumbell power clean box jump - 4 pt per rep

Dumbell single leg deadlift - 2 pt per rep

Scooter or ripstick figure eight - 1pt per lap on scooter, 4pts per lap on ripstick

1/8/2009 - WOD - Weighted Cindy

Normal Cindy  is max rounds in 20 minutes of 5 pullups, 10 pushups, and 15 squats.  For weighted Cindy do 5 weighted pullups with 45 lbs, 10 pushups, and 10 squats with two 45 lb dumbells in the the high carry position.  See how many rounds you can do in 20 minutes.

1/7/2009 - Squat Day

Overhead Squat 1-1-1-1-1

Front Squat 3-3-3-3-3

Back Squat 5-5-5-5-5

Use max weight possible on all sets

1/6/2009 - WOD - 10 rounds for time of 10 pullups and 10 push jerk

Men use 135 lbs, and women use 95 lbs.

1/5/2009 - WOD - hang power snatch and overhead squats and lunges

Do 25 rounds of the following:

Hang power snatch

2 Overhead Squats

Hang power snatch

Overhead lunge right

Overhead lunge left

Try and do all 25 rounds without ever letting the weight touch the ground.

12/26/2008 - WOD - 21-15-9 reps for time of: Back squat, ring dips

For the back squat go heavy - 225lbs for men; 155lbs for women.

12/25/2008 - Merry Christmas - Rest Day

Enjoy family and friends - Merry Christmas!

12/24/2008 - WOD - Fran

Fran is a classic crossfit workout.  It is 21-15-9 reps for time of thrusters and pullups.  Men use a #95 pound barbell and women use a 65# barbell.  It sounds easy, but try it and see how fast you can do it.

12/23/2008 - WOD - Crossfit Total

The Crossfit Total is the total of your max back squat, max shoulder press and max deadlift.  You get 3 attempts at each lift.

12/22/2008 - WOD - 10 rds for time of: 10 DB hang split snatch, 10 pullups