Featured Athlete

Mike S

Name: Mike S
Age: 37
Occupation: Airline Captain
When did you first start CrossFit? December of 2012
Favorite WOD or Lift: Any Olympic lift, or heavy lifts in general. The strength/skill portion of the WOD is my favorite. Lifting heavy is a huge stress reliever for me. I love the feeling when I leave BCF feeling all pumped on [...]

Jeremy L

Name: Jeremy L
Age: 44
Occupation: Programmer
When did you first start CrossFit? January 2013
Favorite WOD or lift: Cleans
Least Favorite WOD or lift: Overhead squats and snatches are tough due to my poor shoulder mobility, and those damn DOUBLE UNDERS!
Do you remember your first class at Boise CrossFit? What was it like? My first class was very difficult. [...]


Main – CrossFit

Strung out, backwards, upside down Fran (Time)

1200m run
9 Pullups
9 Thrusters 95/65
800m run
15 Pullups
15 Thrusters 95/65
400m run
21 Pullups
21 Thrusters 95/65

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Main – CrossFit

Bench Press (7×3 across)

Rest approx 2 minutes

Metcon (AMRAP – Rounds and Reps)

Death by Bupree Box Jump Over (24/20)

With a continuously running clock,
do one BBJO in the first minute,
do two BBJOs in the second minute,
do three BBJOs in the third minute…
continue for as long as you are able.

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Main – CrossFit

Deadlift (10-10-10-10-10, increase weight over the 5 sets)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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Main – CrossFit

Clean and Jerk (20 minutes to find a new 1RM)

Metcon (Time)

10-15-20-25-30

Vertical KB Swing 53/35
Abmat situp

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Main – CrossFit

Metcon (Time)

10 Muscle ups
100 Push press 75/55lb
1000m row
If you do not have any, or are not close to muscle ups, perform 30 pullups.

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Main – CrossFit

Overhead Squat (15 Minutes to find 1 rep max)

Metcon (Time)

5 rounds for time
200m run
6 Overheads squats (@60% of todays max)
6 Bar over burpees
Rest 30 seconds
Score is total time including rest

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Main – CrossFit

Metcon (Time)

3 rounds for time
50 Air squats
7 Bar muscle ups
10 Hang power snatch 135/95

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Main – CrossFit

Metcon (6 Rounds for reps)

In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls
Post reps for each set.

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Main – CrossFit

Looks like there’s a bug going around so please be careful and wipe off any gear you use with a clorox wipe! Thanks!

Weighted Pull-ups (3-2-2-1-1-1-1-1)

If you do not have weighted pullups, spnd the time accumulating 45 “challenging” pullups

Back Squat (5-5-5-3-2-5)

The goal here is to find a heavy set of 5. The 3 and 2 rep set are there to put some extra weight on your back and give you a chance to drop weight heading into the last 5 rep attempt.

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Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 minutes
10 Toes to bar
15 Shoulder to overhead 105/75lb
20 Box jump over 24/20″

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