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Tuesday 210223

Boise CrossFit – CrossFit

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Deadlift (3-3-3-3-3-3 @32X1)

Start around 50-60% of your 1RM deadlift, tempo>load


Metcon (No Measure)

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 18/12 Calories Echo Bike

Minute 2 – 12-15 Toes to Bar

Minute 3 – 10 Burpee Box Jump over

Minute 4 – :50 Bear Hug 150/100

Minute 5 – Rest
Alternative to the sandbag hold sharing is a double kettlebell front rack hold.


Monday 210222

Boise CrossFit – CrossFit

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Hang Power Snatch (2-2-2-2-2)

No dropping, bar must remain in the hands and not move below the knees after the initial liftoff.

12 minutes.


Metcon (Time)

Four rounds for time

400m run

50 Squats


Friday 210219

Boise CrossFit – CrossFit

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Dork (Time)

6 rounds for time of:

60 Double Unders

30 Kettlebell Swings, 1.5/1 pood

15 Burpees


Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here


Wednesday 210217

Boise CrossFit – CrossFit

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Depth Jump (3-3-3-3-3)

Stand at the front edge of a box or bench. Step off to drop and land on both feet together, absorbing the force with a bend of the knees and hips but arresting the downward motion quickly. With as little time in contact with the floor as possible, immediate rebound into a maximal height jump onto a box or straight up.
If this is you first time with similar rebounding movements, just work on landings without the jump. Progress to higher initial drops. Only when you’re comfortable with the landing should you begin jumping out.


CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″


Tuesday 210216

Boise CrossFit – CrossFit

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Back Squat

* Set 1 – 4 reps @ 75%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – Max Reps @ 80%

Rest 3 minutes between sets.


Metcon (Time)

For time

50/40 Cal Echo bike

50 Alternating pistol squats

50 Toes to bar

12 Minute cap
Do not let your hands rip today!

Modification tip: If you can not pistol, use the 20/14 Medball step up variation from 20.4