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WOD

2
Jun

Monday 190603

Boise CrossFit – CrossFit

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The Bear (Weight)

7 sets of the complex

Power clean

Front squat

Push press

Back squat

Push press

5 rounds. Rest as needed between rounds. Score is heaviest unbroken set of 7.
Squat cleans are not allowed. Setting the bar on the ground, even to regrip, terminates the set. Goal is to hit your heaviest set on round 5.

30
May

Friday 190531

Boise CrossFit – CrossFit

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Weightlifting

Metcon (4 Rounds for time)

Every 6 minutes for 24 minutes (4 sets)

500m row

15 toes to bar

25 heavy wall balls
should have a minimum of 1 minute of rest each round

29
May

Thursday 190530

Boise CrossFit – CrossFit

Please wish Dani good luck as she travels to Minnesota for the Granite Games this weekend!

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Metcon (Time)

3 rounds for time

150′ Bear crawl

90 Double unders

30 Dumbbell box step ups (1×50/35, 24/20″)

26
May

190527

Boise CrossFit – CrossFit

Two classes for Memorial Day Murph! 8am and 9:30am, regular child care at the 9:30
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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Preorder these shirts today! $25, proceeds will go to the Micheal Murphy Foundation.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here