CrossFit Bozeman

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CrossFit Bozeman
18 Apr
by: Lisa Lupo Published in WOD Blog
Part 1: 5 sets of 5
OH Squat
Rx: 60-65% of your 1RM
(example: If your 1RM OHS is 120, 65% is 78 so, you would perform you 5 sets at 80lbs)
This is not for time.  focus on your form not speed.  rest at least 1 min between sets

Part 2: AMRAP in 17 min
15 Calorie Row
20 Alternating Weighted Step Ups 
15 Russian KB Swings
10 Hang Power Clean 105/75

17 Apr
by: Lisa Lupo Published in WOD Blog
Last time we did this WOD: Feb 25th.
Part 1: "The Bear"
5 Rounds, 7 cycles = 1 round
Your score is the heaviest weight you use for 1 complete round.
 
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Strategy: Start with a manageable weight and make sure you finish the first round, rest sufficently, ramp up the weight for the next round.  Complete the series of movements seven times per round, and complete a total of five rounds. Once you begin a round, the weight cannot rest on the floor until the round is completed. Rest 3-5 minutes between rounds. The goal is not to complete the workout in a set amount of time, but rather to complete it with the heaviest weight possible.
16 Apr
by: Lisa Lupo Published in WOD Blog
Part 1: 
10 min AMRAP
25 DU's 
5 Burpees
20 Deadlifts 115/75

Part 2:
1 Round for time:
500 m row
12 Squat Cleans 115/75
24 OH Walking Lunges 45/25
12 Shoulder to OH 115/75
50 Wall Ball 20/14
15 Apr
by: Lisa Lupo Published in WOD Blog
Part 1:
Ramped 5's Front Squat
(You will hit sets of 5 all the way up to a 5 rep max or heavy set of 5)

Part 2:
AMRAP 15 minutes9 Push Ups (rx: add weight)
6 T2B
9 Box Jumps
6 Pistols (rx: add weight)

Part 3:
Practice Handstands / Handstand Push Ups

 

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