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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

This Saturday is free bring a friend day!

Weightlifting

Power Clean (10 minutes to work up to a heavy single)

Focus on a correct footwork before adding weight.

Metcon

DeHart (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:
195/135 lb Power Clean x 1 rep
195/135 lb Thruster x 1 rep
195/135 lb Shoulder to Overhead x 1 rep

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Main – CrossFit

Back Squat (5 x 5)

Work up to your weight and do all 5 sets at one weight. 80% would be a good goal

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Main – CrossFit

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

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Main – CrossFit

Metcon (6 Rounds for time)

6 rounds
400m run
Rest 3 minutes
Record your time for each run.

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Main – CrossFit

Metcon (AMRAP – Reps)

In teams of 2
Amrep in 15 minutes
50 Deadlifts 225/155lb
50 Handstand pushups
3 min rest

Partner A must hold their deadlift/hspu at lockout for partner B to start their deadlift/hspu reps towards the team total.
If in a team of 3, both partners must hold at lockout for reps to be completed.

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Main – CrossFit

Metcon (Time)

21-15-9
Overhead squat 115/75lb
Toes to bar

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Main – CrossFit

Bench Press (2-2-2-2-2-2-2)

7 set to work up to 2 rep max

Flight Simulator (Time)

Double unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Each set must be unbroken to advance.
Rope must come to a complete stop after each set.
Scale as needed.

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Main – CrossFit

Thank you so much everyone for coming out Saturday for the 512 event! Thanks especially to Kevin Holtry for bringing up the idea, to Ivory and Toshi for all the after hours help setting up and to Caleb Cameo Amy and everyone helping keep the heats and weight changes running smoothly.

Weightlifting

Metcon (4 Rounds for time)

Every 2 minutes for 8 minutes
6 Clean and jerks
Men Rx:155/175/185/205
Ladies Rx: 105/125/135/145
Men Rx+: 185/205/225/245
Ladies Rx+: 135/145/155/165

Metcon

Metcon (Time)

50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
15 muscle-ups

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Main – CrossFit

512 Fundraiser is today. Please come support!

512 (Time)

As many rounds as possible in 15 minutes
200 meter run
9 Burpees onto a plate
20 Wallball shots (20/14lb)
9 Power cleans 135/95lb
7 Chest to bar pullups

*In this workout you will alternate turns with your partner. Partner A runs 200m, partner B waits until they return and then performs 9 burpees onto a thick 45lb plate, once complete, partner A then begins 20 wallball shots. Continue this pattern, switching on and off each movement for 15 minutes.

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Main – CrossFit

Metcon (Time)

21-15-9
Toes to bar
Box jump 24/20″

-immediately followed by-

9-6-3
Bar Muscle up
Box jump 30/24″

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