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WOD

16
Oct

Thursday 191017

Boise CrossFit – CrossFit

No 6:15p class today. Watch the live open 20.2 announcement!

Games.crossfit.com

In CrossFit terms, a goat is something that holds you back. If you haven’t done a goat day before, consider it a practice session. Spend the day working on two movements you struggle with, and think more skill than effort. OHS and doubles unders, not biking or running. Practice is best done thoughtfully and with a relatively low heart rate. Try to have two or three thing in mind when you come to class.

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Goat Day (2 Rounds for weight)

EMOMx 20:

Odd Min: Movement 1

Even Min: Movement 2

14
Oct

Tuesday 191015

Boise CrossFit – CrossFit

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Pain Cave (AMRAP – Rounds and Reps)

With a continuously running clock complete 5 thrusters every minute.

From 0:00-5:00 use 75 lb.

From 5:00-10:00 use 95 lb.

From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able.

Ladies: 55/65/75/85/95/105/115/125

13
Oct

Monday 191014

Boise CrossFit – CrossFit

Open scores are due by 6pm but PLEASE don’t wait. Get them in now so we have time to validate and make sure scores are input correctly before the deadline.

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Metcon (6 Rounds for time)

6 rounds

40 Double unders

7 Strict handstand pushups

5 Bar muscle ups

20 Kettlebell swings 24/16kg

Rest 60 seconds

11
Oct

Saturday 191012

Boise CrossFit – CrossFit

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Inferno (Time)

10 Front squats 155/105lb

200m Run

9 Front squats 155/105lb

200m Run

8 Front squats 155/105lb

200m Run

7 Front squats 155/105lb

200m Run

6 Front squats 155/105lb

200m Run

5 Front squats 155/105lb

200m Run

4 Front squats 155/105lb

200m Run

3 Front squats 155/105lb

200m Run

2 Front squats 155/105lb

200m Run

1 Front squat 155/105lb

200m Run

10
Oct

Friday 191011

Boise CrossFit – CrossFit

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Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
55+ use 65/45lb

Scaled may step over the bar

9
Oct

Thursday 191010

Boise CrossFit – CrossFit

No 6:15p class today. Watch the live open 20.1 announcement!

Games.crossfit.com

I’m CrossFit terms, a goat is something that holds you back. If you haven’t done a goat day before, consider it a practice session. Spend the day working on two movements you struggle with, and think more skill than effort. OHS and doubles unders, not biking or running. Practice is best done thoughtfully and with a relatively low heart rate. Try to have two or three thing in mind when you come to class.

View Public Whiteboard

Goat Day (2 Rounds for weight)

EMOMx 20:

Odd Min: Movement 1

Even Min: Movement 2

1 2 3 380