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WOD

20
Feb

Thursday 190221

Announcements

The 2019 CrossFit Open begins this week. While there have been some changes to the selection process for the CrossFit games, the open for the 99% doesn’t change. We will continue our tradition of watching the announcement on Thursday night at 6pm, which means there will be no 6:15pm class on Thursday for the next 5 weeks and we will make sure the 5:15p class is wrapped up early to watch.
Friday we will program the 19.X workout, so the classes from 5am-12p will run as scheduled and we will run likely 2 heats of the open workout and you will judge for the other members of your class. In the evening we will not have classes but instead run our Friday Night Lights.
Friday Night Lights means come watch our members compete in the open workouts and the will be heats to sign up into. A suggested warmup will be posted and you will be on your own to make sure you are ready when your heat begins.
The open is a very fun and excited time. I encourage you to join in!

Boise CrossFit – CrossFit

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Goat Day (2 Rounds for weight)

EMOMx 20:

Odd Min: Movement 1

Even Min: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

“Goat Days” give you an opportunity to refine skills or work on your weaknesses. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class. For those who want a little more structure, there will also be an alternate, low impact 20 minute EMOM.

Today’s suggested EMOM

Odd: 40s row, 20 s/m, score watts

Even: 5-7 dumbbell bench press

19
Feb

Wednesday 190220

Announcements

The 2019 CrossFit Open begins this week. While there have been some changes to the selection process for the CrossFit games, the open for the 99% doesn’t change. We will continue our tradition of watching the announcement on Thursday night at 6pm, which means there will be no 6:15pm class on Thursday for the next 5 weeks and we will make sure the 5:15p class is wrapped up early to watch.
Friday we will program the 19.X workout, so the classes from 5am-12p will run as scheduled and we will run likely 2 heats of the open workout and you will judge for the other members of your class. In the evening we will not have classes but instead run our Friday Night Lights.
Friday Night Lights means come watch our members compete in the open workouts and the will be heats to sign up into. A suggested warmup will be posted and you will be on your own to make sure you are ready when your heat begins.
The open is a very fun and excited time. I encourage you to join in!

Boise CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

3 rounds for time

18 Front squats 155/105lb

15m Handstand walk

12 Strict Hspu

17
Feb

Monday 190218

Announcements

The 2019 CrossFit Open begins this week. While there have been some changes to the selection process for the CrossFit games, the open for the 99% doesn’t change. We will continue our tradition of watching the announcement on Thursday night at 6pm, which means there will be no 6:15pm class on Thursday for the next 5 weeks and we will make sure the 5:15p class is wrapped up early to watch.
Friday we will program the 19.X workout, so the classes from 5am-12p will run as scheduled and we will run likely 2 heats of the open workout and you will judge for the other members of your class. In the evening we will not have classes but instead run our Friday Night Lights.
Friday Night Lights means come watch our members compete in the open workouts and the will be heats to sign up into. A suggested warmup will be posted and you will be on your own to make sure you are ready when your heat begins.
The open is a very fun and excited time. I encourage you to join in!

Boise CrossFit – CrossFit

View Public Whiteboard

Mambo No.5 (AMRAP – Reps)

3 minutes to complete (0-3)

400/350m row

20 Overhead squats 95/65lb

Rest 1 minute

3 minutes to complete (4-7)

400/350m row

15 Overhead squats 135/95lb

Rest 1 minute

3 minutes to complete (8-11)

400/350m row

10 Overhead squats 185/125lb

Rest 1 minute

3 minutes to complete (12-15)

400/350m row

5 Overhead squats 205/145lb

Rest 1 minute

3 minutes to complete (16-19)

400/350m row

Max reps Overhead squats 225/165lb
Only move to the next round if all the reps were completed in time.

Score total number of overhead squats

15
Feb

Saturday 190216

Boise CrossFit – CrossFit

https://www.gofundme.com/team-eva-t

Last week, one of the original CrossFit fire breathers and “Nasty Girls”, Eva T, was badly injured in a plane crash. Eva Twardokens was an American Olympian in alpine skiing and is reasonable for a countless number of people starting CrossFit, especially back in the early days. Today we are participating in the workout named for Eva. If you haven’t seen it, check out the original Nasty Girls video is below.

https://m.youtube.com/watch?v=i0nPnElcqgU

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Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Seems fitting it should show in the morning!

Teams of 2, run together, share the swings and pull-ups.

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Team of two. Alternate every 10 reps.

14
Feb

Friday 190215

Boise CrossFit – CrossFit

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Tuft Enough (AMRAP – Rounds and Reps)

Teams of 3, AMRAP 22 minutes

One person does one complete round then tags next partner

12 Calorie bike

10 Sandbag squats (bearhug) 80lbs

8 “Bag facing” burpees
100lb bags would be nice

12
Feb

Wednesday 190213

Boise CrossFit – CrossFit

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Metcon (Time)

Try to complete in 20 minutes:

5 strict pull-ups

10 push-ups

15 squats

10 strict pull-ups

20 push-ups

30 squats

20 strict pull-ups

40 push-ups

60 squats

40 strict pull-ups

80 push-ups

120 squats
score is time, add 1 second per incomplete to the 20 minute cap.

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