WOD

Boise CrossFit – CrossFit

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Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

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U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here

Boise CrossFit – CrossFit

Today is bring a friend day!

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Metcon (Time)

5 rounds for time

10 Strict Press 75/55lb

20 Reverse lunges (front) 75/55lb

Boise CrossFit – CrossFit

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Metcon (2 Rounds for time)

24-21-18

Overhead squat (95/65)

Toes to bar

– rest 3 mins –

24-21-18

Burpee over bar

Hang power clean* (95/65)

*Muscle cleans not allowed
– 8 min Time Cap per set –

Boise CrossFit – CrossFit

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Weightlifting

Deadlift (Every 2 minutes for 10 minutes)

2 reps at 80%

Metcon

Metcon (Time)

3 rounds for time of

10 Deadlifts 275/185

50 Double unders

Boise CrossFit – CrossFit

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Weightlifting

Shoulder Press (3-2-1-1-1)

Every 1:15

Metcon

Metcon (Time)

4 Rounds

30/24 Cal. Row

20 Push Press (95/65)

Boise CrossFit – CrossFit

Surprise 19.6 Announcememt

In a surprise move, CrossFit, Inc. Founder and CEO Greg Glassman announced an additional week in the CrossFit Open series of workouts, Open WOD 19.6.

Glassman contacted all of his ’10-Year’ Affiliates on Saturday to inform them of his bold new move. We were asked not to ‘leak’ this information until sometime late on Sunday. The announcement will become public Sunday at 11:59pm PST on the CrossFit Games website

There will be additional spots available to qualify for this year’s CrossFit Games to be held in Madison, WI July 29th through August 4th. The top 10 finishers in both the Men’s and Women’s divisions will earn a spot in the 2019 CrossFit Games. The winners will pocket $100,000 in cash. The deadline to complete the workout and submit scores is Friday at 5:00pm PST, or 8:00pm EST.

Glassman stated that this extra chance at qualifying for the Games must come with a hefty price. That price is a grueling workout, including some of the most demanding movements from the previous workouts in this year’s Open, with no time-cap for completion. Glassman added that “athletes must grind through the movements to complete this chipper, or they will be complicit in their own demise.”

Here is CrossFit Open Workout 19.6

100 Calorie Row
100 Burpee over rower
90 Calorie Row
90 Wall Ball Shot
80 Calorie Row
80 Toes to Bar
70 Calorie Row
70 Double Unders
60 Calorie Row
60 Handstand Pushups – Strict
50 Calorie Row
50 Thrusters 95/65
40 Calorie Row
40 DB Overhead Lunge 50/35
30 Calorie Row
30 Chest to Bar Pullup
20 Calorie Row
20 Squat Clean 185/135
10 Calorie Row
10 Bar Muscle-up

There is no time cap for this workout. All work must be completed, take as much time as needed.

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Power Snatch (15 Reps, not for time of)

*Goal is 85% or higher of 1RM

Boise CrossFit – CrossFit

We are closed for classes today to host the CrossFit Gymnastics seminar. Head to a track to take on this hero workout!

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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