WOD

Boise CrossFit – CrossFit

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Metcon

4 different workouts today. I don’t want to see how many members I can get into a single class for the next month or so. My goal is to get an idea of how much room we have to play with while being able to have enough room to move freely and safely and still get to do all the good stuff and not be stuck inside a 10×10 foot box. Please sign up for ONLY one session this weekend to give everyone a chance and get used to reserving your spot. If you are not on the list before class starts, you will not be allowed into class. Appreciate your understanding in helping us figure out the best path forward!

Metcon (4 Rounds for time)

8:30am

25-20-15-10-5

Toe to bar

2x double unders

10am

17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

11:30am

Clean and Jerk

5-5-5-5-5-5-5

1pm

“Nancy”

5 rounds

400m run

15 OHS 95/65lb

Boise CrossFit – CrossFit

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Metcon (Time)

100 Air Squats

100 Meter Farmers Carry

50 Sit-ups

100 Meter Farmers Carry

80 Air Squats

100 Meter Farmers Carry

40 Sit-ups

100 Meter Farmers Carry

60 Air Squats

100 Meter Farmers Carry

30 Sit-ups

100 Meter Farmers Carry

40 Air Squats

100 Meter Farmers Carry

20 Sit-ups

100 Meter Farmers Carry

20 Air Squats

100 Meter Farmers Carry

10 Sit-ups

100 Meter Farmers Carry

Discussion

Here are the workouts for this weekends test classes. Please limit yourself to only one of these classes, and make sure to reserve your spot. Reservations are active now.

Warm-up (No Measure)

Sat 8:30am

25-20-15-10-5

Toe to bar

2x double unders

Sat 10am

17.1

10-20-30-40-50

DB snatch 50/35

15 BFBBJO 24/20″

Sat 11:30am

Clean and Jerk

5-5-5-5-5-5-5

Sat 1pm

“Nancy”

5 rounds

400m run

15 OHS 95/65lb

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

Boise CrossFit – CrossFit

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Metcon (4 Rounds for reps)

Tabata

8 Rounds (20 Seconds On + 10 Seconds Off) At Each Movement:

Your choice: my suggestions {row for meters, deadlift dumbbells or ~155/105lb, kettlebell swing, odd object deadlift}

Hollow Hold

Glute Bridges

V-ups
Record your lowest score for each movement

Warm-up

Warm-up (No Measure)

“Sally” burpees

Up on up. Down on down.

Boise CrossFit – CrossFit

We are expecting to open back up Monday next week and do a few soft open classes on Saturday and Sunday hopefully to test some things out. Please start making plans to get your borrowed gear checked back in later this week. Also, please don’t just drop of anything you borrowed, it need to be officially checked in, and made sure it’s clean and wiped before it’s returned.

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Metcon

Warm-up (No Measure)

This is a repeat of out first day of lockdown. Please look back at your score prior to doing this workout.

COVID Prison Day 1 (Time)

4 rounds for time

40 Reverse lunges

30 Situps

20 Pushups
Lunges: Kiss your knee to the floor and stand up tall, alternate legs each rep

Each round should take around 3-5 minutes. Try to get your lunges done in 1-2 sets, same for the situps. I’d rather see clean pushups broken into smart sets than nasty ones fast. Scale to knees if needed or cut reps to something to can finish in less than 2 minutes.

Warm-up

Warm-up (No Measure)

3 rounds

12 alt elbow to the floor lunge stretch (total)

6 inchworms

12 air squat

30 second hollow hold

SLIPS

Metcon (No Measure)

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

Boise CrossFit – CrossFit

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Metcon (10 Rounds for time)

Ten rounds, each for time of:

100 meter Sprint

Rest 90 seconds

Warm-up

Warm-up (No Measure)

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

Boise CrossFit – CrossFit

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Metcon (Time)

For time:

Run 800 meters

100 push-ups

100-meter bear crawl

Run 800 meters

50 handstand push-ups

50-meter handstand walk

Run 800 meters

Warm-up

Warm-up (No Measure)

3 rounds

2:00 jog

10 inchworm

20 squat

:30 handstand

Boise CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

9 Single Dumbbell Strict Presses (Each arm)

15 Single Dumbbell Weighted Sit-ups

21 Single Dumbbell Bent Over Rows (Each arm)

1 Minute Wall Sit

Warm-up

Warm-up (No Measure)

4 rounds not for time

5 inch worm

10 unweighted sit-ups

20 squats

40 double unders/line hops

Rest 1:00