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WOD

25
May

Tuesday 200526

Boise CrossFit – CrossFit

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Metcon (Time)

21-18-15-12-9-6-3

Sumo deadlift High pull 75/55lb

Push jerk 75/55lb
For this workout push press is not allowed. At this weight it would be faster.

24
May

Monday 200525

Announcements

I realize closing for Memorial Day is disappointing for many of you, but I have two reasons why so hear my out.
First, there’s no real way to do Murph and have practical distances between people, so realistically we’ll have a lot of folks frustrated they weren’t able to get into one of the few class offering.
Second, I know most of you haven’t been keeping up on enough pull-up volume for Murph to be safe. Rhabdo is a real thing, and the last few months off followed by the intense desire CrossFitters feel to do Murph is a bad recipe. (https://journal.crossfit.com/article/crossfit-induced-rhabdo.)

We will absolutely reschedule Murph, and I’m guessing this version will be better. So choose a hero workout that matches your recent level of training, and enjoy the rest of your day off!

Boise CrossFit – CrossFit

Choose from one of the below

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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

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Maupin (Time)

4 Rounds for time of:

800m Run

49 push-ups

49 sit-ups

49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here

23
May

Saturday 200523.2

Announcements

I realize closing for Memorial Day is disappointing for many of you, but I have two reasons why so hear my out.
First, there’s no real way to do Murph and have practical distances between people, so realistically we’ll have a lot of folks frustrated they weren’t able to get into one of the few class offering.
Second, I know most of you haven’t been keeping up on enough pull-up volume for Murph to be safe. Rhabdo is a real thing, and the last few months off followed by the intense desire CrossFitters feel to do Murph is a bad recipe. (https://journal.crossfit.com/article/crossfit-induced-rhabdo.)

We will absolutely reschedule Murph, and I’m guessing this version will be better. So choose a hero workout that matches your recent level of training, and enjoy the rest of your day off!

Boise CrossFit – CrossFit

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Metcon (Time)

For time:

50 double unders

30 hang clean and jerk 115/75

50 double unders

30 toes to bar

50 double unders

30 dumbbell deadlift 50/35 (4 corners touch)

50 double unders

30 front rack back step lunges 115/75

50 double unders

30 toes to bar

50 double unders

30 dumbbell deadlift

22
May

Saturday 200523

Boise CrossFit – CrossFit

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Metcon (Time)

For time:

50 double unders

30 hang clean and jerk 115/75

50 double unders

30 toes to bar

50 double unders

30 dumbbell deadlift 50/35 (4 corners touch)

50 double unders

30 front rack back step lunges 115/75

50 double unders

30 toes to bar

50 double unders

30 dumbbell deadlift

21
May

Friday 200522

Announcements

Let me preface this by saying we’re all learning, so this week is sort of finding kinks. And I believe this will all be temporary anyway!
*please reserve you spots, but don’t “sign in” to class. We will sign you in when you arrive or you can when you get there.
*watch the late cancellations. We created a 72 hour window to reserve class spots, and I think I’ll increase that next week to 6 days. But cancelling needs to happen 4 hours or more before the class starts to let people see there are open spots. 10-30 minutes before class isn’t enough for some of our members to even make their drive to class.
*if your class has a class immediately before or after it, please refrain from coming inside to 5 minutes before, and try to be out 5 minutes before the next class. This will allow everyone to get the stuff and leave before the next group shows up.
*I can’t wait for this to be over!

Boise CrossFit – CrossFit

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Metcon (Time)

10 rounds for time

400m run

Rest 2 minutes
Record fastest and slowest 400 time in notes

20
May

Thursday 200521

Announcements

Let me preface this by saying we’re all learning, so this week is sort of finding kinks. And I believe this will all be temporary anyway!
*please reserve you spots, but don’t “sign in” to class. We will sign you in when you arrive or you can when you get there.
*watch the late cancellations. We created a 72 hour window to reserve class spots, and I think I’ll increase that next week to 6 days. But cancelling needs to happen 4 hours or more before the class starts to let people see there are open spots. 10-30 minutes before class isn’t enough for some of our members to even make their drive to class.
*if your class has a class immediately before or after it, please refrain from coming inside to 5 minutes before, and try to be out 5 minutes before the next class. This will allow everyone to get the stuff and leave before the next group shows up.
*I can’t wait for this to be over!

Boise CrossFit – CrossFit

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Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters, 75/55

7 Pull ups

7 Burpees
We want you complete a minimum of 10 total rounds and you will have up to 20 minutes to complete them. If you cap out on the workout at the EMOM, catch your breath then get back to the work and get your 10 rounds completed.

Scale reps to 5’s or 3’s if necessary to get 4 rounds done at the EMOM pace.

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