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cta-teamfundraiser

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

Skill work

5 min of handstand holds and handstand walking

Weightlifting

Shoulder Press (3-3-3-3-3-3)

Cash Out

3 rounds, 1 min on, 2 min off
weighted plank (45/25)

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Main – CrossFit

Metcon (Time)

30 Chest-to-Bar Pull-Ups
400m Run
15 Overhead Squats (135/95)
800m Run
15 Overhead Squats (135/95)
400m Run
30 Chest-to-Bar Pull-Ups

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Main – CrossFit

Front Squat (Every 90s for 9 min (6 sets) 3 reps at 80-90%)

Metcon (Time)

3 rounds
15 Hang power clean 135/95lb
15 Burpees

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Main – CrossFit

Reminder the 9 and 10am classes this Satruday are cancelled for the 512 fundraiser! If you haven’t registered yet it is not to late!

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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Main – CrossFit

The Seven (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

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IMG_6005.JPG
Great picture of Toshi and Kelli on Thursdays workout!

Main – CrossFit

Who will be going to the Tuff Stuff event a CrossFit Arbor this weekend?

Weightlifting

Overhead Squat (3-3-3-3-3)

Metcon

30 Burpee Muscle ups (Time)

7 minute time cap

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Main – CrossFit

Long socks today!

“Always Remembered” (Time)

Teams of 2:
2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row

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Main – CrossFit

Remember to get registered for the 512 Fundraiser today to ensure you have a tshirt!
http://boisecrossfit.com/2014/09/08/512-fundraiser/

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

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Main – CrossFit

http://library.crossfit.com/free/pdf/64_07Why_10K_WOD.pdf

5k Run (Time)

Max Effort 5k Run

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Main – CrossFit

The registration form is now online as well. We should have a payment link setup Monday as well. Check the right side of the website www.boisecrossfit.com and you will see the event link.

Snatch (20 min to find max)

Clean and Jerk (20 min to find max)

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