Boise Crossfit, Boise Idaho, Dec 19, 2014

Made a trip to Boise to pick up Skylar from college and watch her compete in the Idaho State Oly Lifting Championships.  Trip to Boise would not be complete without a visit to one of my favorite Boxes; Boise Crossfit - www.boisecrossfit.com.
Showed up early to warm up and got to see our coach, Andy Rosenbaum do a test run of the WOD.  He crushed it, the WOD crushed me!

3 Metcons (A, B, C) - Keep the clock running.

A: AMRAP in 2 minutes - for Reps     5 Bar muscle ups (10 CTB)     10 Burpee box jump over 24/20″
     20 Shoulder to overhead 155/105lb
     25 Kettlbell swings 53/35lb

     50 Double unders 
     15 Power clean 155/105lb
     Rest 1 min

B. Same AMRAP in 4 minutes for Reps
     Rest 2 min

C. Same AMRAP for time. (once through)
Total time 19:50 - Darn Bar Muscle Ups really slowed me down.

As always, great WOD, coaching, and motivation (I needed it tonight).  When you get to Boise,  make sure to give Andy a call!

Crossfit Healdsburg, Healdsburg, CA Dec 6, 2014

What a great way to begin a weekend in Sonoma with friends.  We started Saturday morning with a WOD at Crossfit Healdsburg. (www.crossfithealdsburg.com).
Ryan was our coach and had a great WOD for us to prepare for the weekend.  In teams of 3, complete:
3000 meter row
500 mountain climbers
300 air squats
150 push ups
300 calories on Air Dyne.
Thanks for Sean the owner and Ryan for pushing us.  Whenever you get to Sonoma, we certainly recommend stopping by.