Sunday, March 31, 2013
100 Jump Ropes
15 Sumo Deadlifts/High Pulls
30 Double Unders
Cash Out 50 PVC Back Squats
It's time to get your dues in for April. Thank you.
One more week to get anyone you know into the concealed weapons class. Saturday, April 6th, 9 to Noon. Given by Greg Oster of The Boise Police Dept.
Posted by Doug Kern at 10:34 PM
Thursday, March 28, 2013
Wednesday, March 27, 2013
The CrossFit total is the sum of the best of THREE attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. Anyone attempting a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max.
Welcome to The Box Kasey!!!
Concealed Weapons Class next Saturday, April 6, 9 to Noon, $50. Tell anyone you know who might be interested. Please reserve your spot by calling me at 989-8307. Only 5 spots left.
Posted by Doug Kern at 9:49 PM
Tuesday, March 26, 2013
20 KB Front Squats 24/16kg7 C2B Pull-ups
20 KB Snatches (partition in any way) 24/16kg
3 rounds of:
15 KB Front Squats 24/16kg
5 C2B Pull-ups
15 KB Snatches (partition in any way) 24/16kg
Every Minute on the Minute
2 Clean and Jerks @ 75%
Then when the clock hits 5 minutes
2 Minute AMRAP of
Clean and Jerks @ 75%
Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and acuracy and repeatability under load
Wait 2 Minutes
20 KB Front Squat
Wait 2 Minutes
15 KB Front Squats
5 C2B Pull Ups
15 KB Snatches
Posted by Doug Kern at 10:09 PM
Monday, March 25, 2013
30 Min AMRAP5 Deadlifts 275/185
13 Push Ups
9 Box Jumps 24/20
Cpl. Ryan C McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
God bless all of our troops who serve our country. They bled for us, let's sweat for them.
Posted by Doug Kern at 9:26 PM
Sunday, March 24, 2013
Ryan's Birthday WOD"The Hopper"
Select Three balls from the roller and do the number of reps.
Muscle ups will be 1/3 of the 21-1-9
If a run or row is selected do it at the end of each round
Each class will have a different WOD
April 6th is our next Concealed Weapons Class. If you know of anyone who would like to take it, please have them call me. We only have 5 spots left.
Posted by Doug Kern at 9:45 PM
Thursday, March 21, 2013
Wednesday, March 20, 2013
Tuesday, March 19, 2013
10 Air Squats8 Back Squats #135/95
6 Front Squats #135/95
4 Overhead Squats @55%
3 OHS @ 65%
2 OHS @ 75%
1 OHS @ 85%
400 M Run
15 OH Squats #95/65
I will be taking away the 3:30 class completely starting April 1st. Sorry if this is an inconvenience to anyone. As you know you can show up anytime you please, but our times on the blog is when we have a trainer present.
Posted by Doug Kern at 9:31 PM
Monday, March 18, 2013
15 Snatches 75/45
15 Push Ups
7 Deadlifts 225/165
30 Double Unders
1 Muscle Up
There is a couple of you who haven't paid your dues. Please get those in, it's the middle of the month. Thank you.
Just a reminder, April 6, we have 6 spots for our Concealed Weapons Class. $50 a person. Any questions text or call me at 989-8307. If you know of anyone, please let me know.
Posted by Doug Kern at 8:57 PM
Sunday, March 17, 2013
A.Two sets, not for time, of:
Bar Muscle-Ups x 3-6 reps
Handstand Walk x 15-20 meters
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
Every minute, on the minute, for 6 minutes:
5 Squat Cleans (155-185/105-135 lb)
Work for speed and efficiency, and then bring breathing and focus back to a calm state before your next set.
Three sets for max reps of:
60 seconds of Shoulder to Overhead (155-185/105-135 lbs)
Rest 2 minutes
Work efficiently with the goal of keeping your reps consistent on all three
sets. Be sure to hit competition standards – stand the weight up so that
you achieve full knee, hip and elbow extension with the barbell directly
over the heels.
Two sets for times of:
Row 500 Meters
135/95 lb Thrusters x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 3 minutes
Thank you Jacob for playing such wonderful bagpipes for us on Friday, and thank you athletes for making it so much fun as usual. Cinco De Mayo is our next one!!!
Posted by Doug Kern at 8:46 PM
Thursday, March 14, 2013
5:30 P.M. WOD = Murph
5:30/8:30A.M. WOD = Death by Kettlebells
Be early to the WOD, Jacob Boone is going to play his bagpipes for us before we start the WOD at 5:30. I will be making a huge pot of corned beef and cabbage. Bring side dishes and what ever you want to drink. We will have a bon fire afterwards so bring marshmallows for the kids if you want.
I LOVE ST. PADDY'S DAY!!!!
Posted by Doug Kern at 9:56 PM
Wednesday, March 13, 2013
10 Min AMRAP
5 Shoulder to Overhead 115/75#
10 Deadlifts 115/75#
15 Box jumps 24/20"
Friday - 5:30 - St. Paddy's Day WOD...Invite anyone you want. I am making a big pot of Corned Beef and Cabbage. Please bring anything you like....desert, appetizer, side dishes...and bring your own beverages for your own family. We will try to have enough stuff to do a bonfire. We have had a couple of volunteers put stuff in our pile, but the bigger the better. You can see where it is, you don't have to ask, just put it out there.
Posted by Doug Kern at 9:11 PM
Tuesday, March 12, 2013
Monday, March 11, 2013
50 Box jump, 24 inch box50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
Friday, 5:30, WOD...Food....Drinks...Fun. There will be no 4:30 WOD due to the big workout. Hope you can all make it.
Posted by Doug Kern at 10:18 PM
Sunday, March 10, 2013
One Bar per athlete/load and unload own bar
21 Handstand Push Ups
21 Deadlifts 225/145
15 Power Cleans 135/95
15 Ring Dips
9 Thrusters 95/65
9 Pull Ups
First open WOD over - 4 more to go. We had a great olympic lifting class this weekend. Look forward to enjoying some fine tuning on our lifts.
This Friday we will be having our St. Paddy's Day WOD. We don't have anything for a bon fire. If anyone needs to dump yard prunings off, please do so in our bon fire area, no need to tell me, just back your truck up and start a pile.
I'll be making some corned beef and cabbage but I won't be able to feed everyone on it, so please bring sides, deserts, snacks, and what you want to drink. Invite anyone you've been wanting to introduce to the gym, it will be fun as usual.
Posted by Doug Kern at 9:13 PM
Thursday, March 7, 2013
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
For those of you who haven't paid your dues, please get those in.
Friday, March 15th, 5:30 p.m. there will be a big St. Paddy's Day WOD. I will make a big pot of corned beef and cabbage. Please bring dishes of any kind. You can bring soups as well if you like, that way you can have it in the crock pot all day, or chips and salsa, deserts, side dishes, anything...and BYOB.
Posted by Doug Kern at 9:38 PM
Wednesday, March 6, 2013
17 Min AMRAP
30 Snatches 75/45
30 Snatches 165/100
Max Rep Snatches 210/120
There are several of us who are doing the Crossfit Sectional Open. We will be video taping competitors workouts throughout the weeks for the next 5 weeks. If you happen to walk in and we are video taping, please stay quiet and don't walk in front of the camera. This is an exciting time for us. We love this time of year. Enjoy the adrenaline, as a gym we will be doing the workouts every Thursday. So, like this week, when we did snatches on Tuesday, we will also be doing them on Thursday. Like life, you never know what crossfit is going to throw at you.
Posted by Doug Kern at 10:05 PM
Tuesday, March 5, 2013
Run/Row 1 Mile
7 Deadlifts #315/205
8 Muscle Ups
9 Squat Cleans #165/115
Don't forget, everything is scaleable....That means lighter deadlifts, muscle-up progressions or ring rows and dips and lighter squat cleans. Don't let the numbers scare you.
2 More weeks until our St. Paddy's Day WOD. We have our shirts for sale, 1 for $20 or 2 for $30, buy one get one half off. Once again the St. Paddy's Day WOD will be on a Friday, which is March 15th. It will be like our Valentines Day WOD but you don't have to bring money for food. I'll make a huge pot of Corned Beef and Cabbage and you can bring a desert or a side dish and bring what you want to drink for you and your kids. We don't eat until after the workout of course.
Posted by Doug Kern at 9:32 PM
Monday, March 4, 2013
Power Snatch/Overhead Squat/Snatch Balance/Squat Snatch
1 the first minute
2 the second minute etc...
up to 7 minutes
Rest 5 Minutes
10 Minute AMRAP
5 Power Snatches #75/45
5 Burpee - Jump to Target 6" above head
5 Toes to Bar
Rest 5 Minutes
5 Minute AMRAP
5 Snatch Grip Deadlifts 75/45
5 Low Hang Snatch
5 High Hang Snatch
For those of you who haven't gotten their dues in, please do so.
Also, our next Concealed Weapons Class is April 6th. It's from 9 to Noon, $50 a person. Please let me know if you or anyone you know is interested. Call or text me at 989-8307.
Welcome to The Box Mandy and Brandi!!!
Congratulations Ryan and Gabi on your new baby girl, Hallie Jo!
Congratulations Cindy, I heard you got your muscle up!!!Awesome!!!
Posted by Doug Kern at 10:50 PM
Sunday, March 3, 2013
5 Minutes of Med Ball Cleans
10 Minutes to find heavy Thruster
4 Rope Climbs
20 Med Ball Cleans to Thrusters #20/#14
Our St. Paddy's shirts are out, 1 for $20 or 2 for $30. Also, If you would like to make a last minute order for our Hammer Guy sweatshirts or Tshirts, let me know.
Posted by Doug Kern at 9:36 PM