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WOD

15
Aug

Friday 190816

Boise CrossFit – CrossFit

I know we said we wouldn’t have classes on Saturday. And in the AM that’s true. But we’ve decided to hold a night workout instead. Starts at 6. We are looking at having some tacos catered in so be hungry and join the after party at Western Collective!

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Metcon (Time)

In a team of two

50/35 Cal bike, no arms

50/35 Cal bike, with arms

50 Front squats 175/115lb

50 Burpee box jump over

14
Aug

Thursday 190815

Boise CrossFit – CrossFit

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Deadlift 1-10-1-20-1-30 (Weight)

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads)
Don’t do the multiply your weight by the reps in the set thing!

13
Aug

Wednesday 190814

Boise CrossFit – CrossFit

Gym will be closed this Saturday as we host the USPA Boise Powerlifting Championships! Check out social media for details on an offsite functional “workout” and we will also have a track workout programmed not come watch the event!

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Gymnastics

Metcon (AMRAP – Reps)

As many reps as possible in 7 minutes

15’ Legless rope climb, begin each rep from seated

Metcon

Metcon (Time)

4 rounds for time

50’ Right arm overhead walking lunge 50/35lb (25’ down, 25’ back)

4 Bar muscle ups

50’ Left arm overhead walking lunge 50/35lb (25’ down, 25’ back)

4 Ring muscle ups
Time Cap 15 minutes

12
Aug

Tuesday 190813

Boise CrossFit – CrossFit

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You’re Killin Me Smalls! (8 Rounds for time)

8 rounds

16 Calorie row

8 Lateral burpees

4 Clean and jerk 155/105

Rest 1:1 between rounds
Target time 1:30

Round cap 2:30

11
Aug

Monday 190812

Boise CrossFit – CrossFit

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Metcon

Tabata “Bottom to Bottom” Squat

Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Bottom to Bottom Tabata squat (AMRAP – Reps)

Score lowest round.

1-Mile Run (Time)

Max Effort 1-Mile Run

9
Aug

Saturday 190810

Boise CrossFit – CrossFit

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Metcon (AMRAP – Reps)

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 20/15 Calories of Assault Bike

Station 2 – 15 Devil’s Presses (50/35 lb DBs)

Station 3 – 300/250 Meter Row

Station 4 – 30 Kettlebell Swings (24/16 kg)

Station 5 – Rest