Crossfit Nampa Idaho

4/25/2008 - WOD - Crossfit Total

Back Squat 1-1-1

Shoulder Press 1-1-1

Deadlift 1-1-1

Find your max back squat, shoulder press, and deadlift, then add them together.  This is your crossfit total. 

4/24/2008 - WOD - Power Hang Cleans; Push Jerk; Burpees

Do 10,9,8,7,6,5,4,3,2,1 reps of Power Hang Cleans, Push Jerks, and Burpees for time.  The weight should be 75% of your body weight.  Good luck!  This one is tougher than it looks. 

4/23/2008 - WOD - "Squindy"

Squindy is as follows:

10 Squat Cleans

5 rounds of Cindy (1 round of cindy = 5 pullups, 10 pushups, 15 squats)

10 Squat Cleans

5 rounds of Cindy

10 Squat Cleans

Thanks to one of the Utah Crossfit Affiliates for this workout!  I thought it was great.  It was pretty brutal as you can see from the picture below:

4/22/2008 - WOD - Circuit - Back Ext, Wall Ball, Overhead Squats, Ring Dips, Box Jumps, Push Press, Rest;

Do the circuit three times, one minute at each station.  Your score is the cumulative total of all reps at all stations.

4/21/2008 - WOD - Back Squat 5-5-5-5-5; Tabata Pushups

Crossfit Nampa had two visitors a weekend ago.   Mike and his wife stopped by for a Saturday morning workout.  They did "Nancy"  - 5 rounds for time of 400 meter run and 95 lb overhead squat.   They both did excellent!! 

4/18/2008 -WOD- 15-12-9 reps of: DB Burpee Clean Thrusters; Knees to Elbows

4/17/2008 - WOD - Deadlift 1-1-1-1-1-1-1

Find your max deadlift

4/16/2008 - WOD - For time: 50-40-30-20-10 reps of: Squats, Pushups, situps

4/15/2008 -WOD- Shoulder Press 1-1-1-1-1; Push Press 3-3-3-3-3; Push Jerk 5-5-5-5-5;

4/14/2008 WOD - Bear Complex III

Do 21-15-9 reps for time of:

Pushups

DB Deadlift

DB Hang Power Cleans

DB Front Squats

DB Push Jerk

Pullups

Crossfit Nampa welcome Victor and Britton.  See pictures of them below.