Crossfit Nampa Idaho

5/26/2008 - WOD - Bear Complex IV

10, 9,8,7,6,5,4,3,2,1 reps of:

Barbell Bear complex (power clean, front squat, push press, back squat, push press);

After each set do a 40 yd sprint.

5/16/2008 - 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

5/15/2008 - WOD - 400m run, burpees, DB swings

400m Run
21 Burpees
21 DB Swings

400m Run
15 Burpees
15 DB  Swings

400m Run
9 Burpees
9 DB Swings

400m Run

5/14/2008 - WOD - 21-18-15-12-9 reps of: Deadlift Bodyweight, Pullups, after each set sprint 40 meters, do 20 meters of leapfrog burpees, and 20 meter sprint back to start

5/13/2008 Overhead Squat Day

Overhead Squats 3-3-3-3-3-3-3

Go as heavy as you can for 7 sets of 3

5/12/2008 - WOD - Power Cindy

Max rounds in 20 minutes of:

10 pullups

10 (hang power snatch, lunge right, lunge left)

Men  95 lb barbell; women 65 lb barbell;  Scale as needed

5/9/2008 - WOD - For Time: 50 pullups; 50 situps; 50 burpees

5/8/2008 - WOD - Hang Power Clean 1-1-1-1-1-1; max pullups

Find your max on the hang power clean;  then find how many kipping pullups you can do.

5/7/2008 - WOD

For time:  10-9-8-7-6-5-4-3-2-1 reps of:

1 arm dumbell clean and jerk (dumbell = 50% of your body weight)

Burpees

Recently, Crossfit Nampa attended and participated in a Combat FireFighter Challenge familiarization course, thanks to new member Jeanie.

5/6/2008 - WOD - Helen

3 rounds for time of:

400m run

21 Dumbell Swings

12 Pullups