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WOD

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.

19
May

Wednesday 200520

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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Deadlift (10-10-10-10-10)

18
May

Tuesday 200519

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

You’re probably the only one who’s sore af

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Push Press (10-10-10-10-10)

17
May

Monday 200518

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

Welcome back all you cool cats and kittens! Thanks to everyone who came to classes Saturday and Sunday to help us figure things out. You are now the A team to help everyone see how things are rolling.
*Wash your hands or sanitize upon arrival
*Watch the traffic flow (in door and out door)
*Clean things you touch
*Keep your 6′ as much as is reasonable.

Happy you’re all able to be here again!

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Back Squat (10-10-10-10-10)

16
May

Sunday 200517

Boise CrossFit – CrossFit

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Metcon (3 Rounds for time)

Sunday 8:30am

Back squat

1-3-5-7-5-3-1

Sunday 10am

5 rounds for time

400m run

10 thruster 135/95lb

Sunday 11:30am

3 rounds for time

18 Calorie row

15 Deadlifts 225/155

12 Burpees

9 Bar muscle ups