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Wednesday 190821

Boise CrossFit – CrossFit

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Metcon (AMRAP – Reps)

EMOM for 10 min, 1 legless rope climb


Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

20 Kettlebell swings 24/16kg

30 Abmat sit-ups

60 Double unders


Saturday 190917

Boise CrossFit – CrossFit

No am classes today as we are hosting a USPA Powerlifting meet from 9-4. Spectators welcome bjt there is a $10 door fee. If you need an early workout, head to a track for the hero workouts “Griff”. If you can join us in the afternoon there will be a fun workout at 6pm followed by tacos and the. Western collective for the after party!

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Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Metcon (Time)

In a team of 2, one person working at a time

3 rounds

30 Power snatch 75/55lb

30 Toes to bar

30 Burpees
Each partner must** finish a beer before moving on to the next round and the final beers must be completed before time is called.

RX+ if your beers aren’t done by the time the 30 burpees are complete in the round, 1 whiskey shot penalty.

**Obviously this is not required.


Friday 190816

Boise CrossFit – CrossFit

I know we said we wouldn’t have classes on Saturday. And in the AM that’s true. But we’ve decided to hold a night workout instead. Starts at 6. We are looking at having some tacos catered in so be hungry and join the after party at Western Collective!

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Metcon (Time)

In a team of two

50/35 Cal bike, no arms

50/35 Cal bike, with arms

50 Front squats 175/115lb

50 Burpee box jump over


Thursday 190815

Boise CrossFit – CrossFit

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Deadlift 1-10-1-20-1-30 (Weight)

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads)
Don’t do the multiply your weight by the reps in the set thing!

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