WOD - Arbor CrossFit | Boise Idaho

CrossFit: 2/10/25-2/16/25

Weekly Workout Schedule

Monday

Strength/Skill:
Hang Clean

Conditioning:
Hang Power Cleans
Wall Balls

Tuesday

Strength/Skill:
Handstand Push-ups
Shoulder Press

Conditioning:
Handstand Push-ups
DB Shoulder to Overhead
DB Box Step-ups

Wednesday

Strength/Skill:
Front Squat

Conditioning:

Fran

21-15-9

Thrusters
Pull-ups

Thursday

Conditioning:

Row
Single unders
Assault bike
Crossovers
Ski
Double unders

Friday

Strength/Skill:
Power Snatch

Conditioning:

Crossfit Games Open 20.1 (Ages 16-54)

10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+)

10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54)

10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Saturday

Strength/Skill:
Dumbell Bench Press

Conditioning:
Dumbell Bench Press
Strict Pull-ups
Wall Balls
Row

Sunday

Strength/Skill:

Death by toes to bar

Conditioning:
Deadlift
Box jump overs

DISCLAIMER:
Our workouts are subject to change. What you see in advance may not be set in stone because, well, shit happens. Whether it’s a sudden fire or flash flood, wild animals wandering through, unexpected moon phases, or just the weather being its predictable self, we’ve got plenty of reasons to shake things up and keep you on your toes. So, don’t be surprised if our plans shift—consider it part of the adventure!

ANNOUNCEMENTS:

CrossFit Open: It’s that time of year again! The CrossFit Open is coming Feb. 27th-March 17th. Get excited for a time to come together, celebrate our fitness, and support one another in true Arbor style. More info here.

CrossFit: 2/3/25-2/9/25

Weekly Workout Schedule – Guest Programming Week: Coach Sarah

Monday

Strength/Skill:
Hang Clean & Jerk

Conditioning:
Chest to Bar Pull-ups
Hang Clean & Jerks

Tuesday

Strength/Skill:
Power Lifting Total
Back Squat (1 rep max)
Bench Press (1 rep max)
Deadlift (1 rep max)

Wednesday

Conditioning:
Calorie Row
Wall-Balls
Burpee over the rower

Thursday

Skill/Strength:
Handstand Walk

Conditioning:
Dumbell Shoulder to overhead
Dumbell Overhead walking lunges

Friday

Conditioning:

CrossFit Games Open 24.2 Rx (Ages 16-54)

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders

F: 125lb
M: 185lb

CrossFit Games Open 24.2 Rx (Ages 55+)

As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders

F: 95lb
M: 135lb

CrossFit Games Open 24.2 Scaled (Ages 55+)

As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 single-unders

F: 65lb
M: 95lb

Saturday

Conditioning:
Row/Ski
Burpees
DB Step ups

Sunday

Conditioning:
Assault bike
Burpee box jumps
Alternating dumbbell snatches
Front squats
Toes to bar

ANNOUNCEMENTS:

CrossFit Open T-Shirt Orders: Order your Open T-Shirt and all proceeds will go to our team captains, Coach Paige and Coach Sarah! Sample sizes are in the lobby. Order using this link