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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. […]

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Main – CrossFit

Here we go, the last Open workout of 15.5!

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Masters 55+ (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

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Main – CrossFit

Today is the last on workout announcement! I know a few people will be doing 15.5 after the show tonight so come watch the show and cheer them on after!
No classes at 5:45 or 6:45

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch (On the :90s 8×2 @ 80%)

Clean and Jerk (On the :90s 8×2 @ 80%)

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Main – CrossFit

Dumb and Dumber (CFNE) (Time)

Teams of 2:

Relay style, one partner at a time:

21 – 15 – 9:

Thruster (95/65)

Box Jump (24/20)

After each partner completes the first couplet:

21 – 15 – 9:

Row for Calories

Lateral Barbell Burpees

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Main – CrossFit

Sorry for the delay, I’ll get all your scores validated this morning!

DWKT (Time)

20 Deadlifts 275/185

20 Front Squats 185/135

20 Snatch 135/95

(use one bar and change the weights)
Squat snatch to Rx+ this one.

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Main – CrossFit

Reminder, enter your scores BEFORE 6pm today. Please make sure they are entered correctly as well!

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

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Main – CrossFit

9am will be for everyone, not a masters only class
(front squats, then Helen)

10am we will do 15.4 (no childcare available today, sorry!)

11:30am is a free trial class
(Helen only)

Weightlifting

Front Squat (Every 2 minutes for 12 min (6 sets) 2-3 reps @~80%)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

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Main – CrossFit

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)

8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb

CrossFit Games Open 15.4 Masters 55+ Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 65 lb. and clean 75 lb.

Women push press 45 lb. and

clean 55 lb.

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Main – CrossFit

Reminder, no classes at 5:45p or 6:45p. Please join us for the 15.4 announcement show at 6!

Weightlifting

Snatch (On the :90 x 8 – 2 Snatches @ 75%)

Clean and Jerk (On the :90 x 8 – 2 Clean and Jerks @ 75%)

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Main – CrossFit

Metcon (Time)

50 Calorie row

50 Box jumps 24/20″

25 Power cleans 135/95lb

25 Handstand pushups*
*Not usually a fan of kipping but if you are able, I would like you to have some experience with this movement in case it comes up. Please be cautious with this movement. The LAST thing you need it a neck tweak in the final two weeks of the open! As always, if you feel confident in your KHSPU ability, do these strict.

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Main – CrossFit

**Remember to enter you 15.3 score before 6pm today!**

I would like to thank everyone who came out on Saturday to the Open event. The turnout was great! Things went very smoothly and all thanks to all the volunteers who help judge and help set up! Thank you all so much!

Weightlifting

Overhead Squat (1-1-1-1-1)

Push Press (3-3-3-3-3)

Deadlift (5-5-5-5-5)

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