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WOD

27
Mar

COVID-19 Distancing Day 12

Boise CrossFit – CrossFit

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Warm-up (No Measure)

Regarding today’s workout, I hope you are able to do this outside as the self-isolation order specifically allows for outdoor activity (pretty sure with running walking hiking and biking, lunging was just left out by mistake).

Warm-up (No Measure)

Choose some cardio of some kind. Run, row, bike for about 4 minutes.

3 sets not for time

10 Russian baby makers

10 Inchworm walk outs

30 Mountain climbers

Pigeon each leg for 1 minute

3 sets not for time

10 Walking lunges

10 Squats

10 Good mornings

400m Walking Lunges (Time)

400m Walking Lunges
After the workout, we will do a recap on a video conference on “Zoom” at high noon. I’m not 100% sure how it works but go to zoom.us or download the app should get you started, the meeting ID is 655-367-2202. Hope to see your sweaty faces there! PS, ill be doing the lunges with a weight vest, if you’re doing the same, keep it on for the zoom call as well.

26
Mar

Covid-19 Distancing Day 11

Boise CrossFit – CrossFit

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Warm-up

200-400m jog

10 leg swings, forward and back, each leg

10 leg swings, side to side, each leg

10 ankle in circles, 10 out circles, each leg

:30 Achilles stretch, each leg

Then, the Hinshaw warmup. I know a lot of you thought i made half of this up!!

https://youtu.be/VW42KKmjEZY

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Metcon (Time)

3 rounds for time

Run 1 mile

rest 6 minutes

25
Mar

COVID-19 Distancing Day 10

Boise CrossFit – CrossFit

Unfortunelty, due to a mandate from the Governor of Idaho, we will have to remain closed until April 15. Hopefully that will be the end of it. The better we can all maintain our distancing protocols now, the better the chance we have to get it over with and get back to normal. If you would still like to borrow some gear, let me know and i will see how we can best make that happen while still following orders. Do not hesitate to reach out!

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Metcon (No Measure)

Log into ROMWOD.com and do today’s long session. Starts with a free trial. If you have some free trial left, great. If your free trial is up, send me a message and i will send you my username and PW. If you text me, send me your name in case I don’t have your name saved and I also want you to include something. Stressed about? Happy about? What’s going good or not. What could you use help with? Got a sweet joke? Or your best covid meme. HMU


Here’s mine

24
Mar

COVID-19 Distancing Day 9

Boise CrossFit – CrossFit

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A: Warm-up (No Measure)

EMOM x8 minutes

5-10-15yd shuttle sprint

Start easy. Finish fast!

B: Warm-up (No Measure)

3 rounds not for time

5 inch worms w/slow descent, perfect pushups

10 standing legs swings each side

:30 pigeon each side

C: Metcon (Time)

150/125 Pushups for time

40yd sprint each time you break*

*breaking will be defined as leaving a plank position.
Set yourself up for bigger sets. Don’t rush into starting again right away.

Sprint is 20yd out, 20 yd back n

D: Metcon (No Measure)

Spend 10 minutes working on a handstand hold. The goal is freestanding with still hands. If that practice is against the wall, awesome. If you’re able to hold a handstand on the wall for a good amount of time, begin setting your hands a little further away and try to pull away into a balanced position. I will practice this both front and back to the wall, but pick one or the other today.

If you are unable to support in a handstand against the wall, use a chair or a box to try to find a pike position. If that’s too easy, put a leg (and switch every so often) in the air for an added challenge. If that’s rough, hold a plank with your feet elevated as much as you can handle for 20-30 seconds at a time.

23
Mar

COVID-19 Distancing Day 8

Boise CrossFit – CrossFit

I will be at the gym at 10:30am for anyone looking to pick up or trade out for something different.

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A: Warm-up (No Measure)

Warmup:

1 mile run, map one around your home (you’ll need it again this week) onthegomap.com works well.

B: Warm-up (No Measure)

Practice your alternating rhythm without weight for today’s workout. Especially if it’s an odd object you’re stepping on. 20+ steps done correctly. Don’t count the mess ups. Practice another 10-20 with your chosen weights for today.

C: Metcon (8 Rounds for reps)

8 rounds

2 minutes max reps alternating legs, weighted step-ups

1 minute rest

Find something to use as weight. If you have borrowed any gear, great, I would use one kettlebell in the front rack or one dumbbell on the shoulder. If you need to be creative maybe a sack of flour (almond flour Hap), or a lazy pet. If you bike, carry it on your shoukder, use a log or a chainsaw? (I want to see that picture), or a backpack with something to load it up a little, just be smart and safe.

For the step ups, a box is great but short of that, use a tree stump or a log, a sturdy cooler (thx yeti), a step at your house, anything between 12-24″ for most of you. Lighter go higher, heavier loads use a shorter step.

D: Warm-up (No Measure)

Cool down:

Should still have access to your free romwod week, do that programming for today

22
Mar

COVID-19 Distancing Day 7

Boise CrossFit – CrossFit

One week down. Hang in there everyone, keep working to maintain some consistency for yourselves. Keep posting your workouts and the social media posts and stories are even better, keep them coming!

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A: Warm-up (No Measure)

Warmup:

Every minute for 9 minute

Minute 1: 30 second wall sit

Minute 2: 30 second hollow hold

Minute 3: 30 second handstand hold
For the wallsit, keep your legs right at 90 degress.

Hollow hold with arms above your head, scale to arms forward or to arms wrapped around your legs. Handstand hold nose to wall, back to wall or an elevate foot plank.

B: Warm-up (No Measure)

Spend a few minutes practicing v-ups and getting some bearings on what a reasonable set will be. Its ok to rest a little before getting back into the v-up sets for the workout trying to prioritize bigger sets.

C: Metcon (Time)

200 V-ups for time*

*Each time you break, perform 25 burpees
This is one of the more infamous workouts we have posted. Time cap around 30 minutes. and there’s an rx+ version of 300 v-ups. good luck

D: Warm-up (No Measure)

SLIPS:

Practice front and back scales for 10 minutes.

Front scale: https://www.youtube.com/watch?v=WgXaf7g0Pyo

Back Scale: https://www.youtube.com/watch?v=Arh2Q_prqvw

20
Mar

COVID-19 Distancing Day 6

Boise CrossFit – CrossFit

Thanks for hanging in there why this thing plays out. I greatly appreciate everyone sticking with us.
Today marks the finale of the list of hero workouts on CrossFit.com I’ve been workouts through. Number 197. What better way to end it then to let you all join in from your homes.

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Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here

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