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WOD

17
Mar

Thursday 210318

Boise CrossFit – CrossFit

The goal today is to get better. A goat is something that holds you back in a workout. Usually tings like double unders or overhead squats. So show up today with a few things in mind to practice (low heart rate and purposeful movements) and the coach will customize your workout. If you plan to hit the open hard, I STRONGLY suggest a rest day.

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Goat Day (2 Rounds for weight)

EMOMx 20:

Odd Min: Movement 1

Even Min: Movement 2

15
Mar

Tuesday 210316

Boise CrossFit – CrossFit

if you’re reading this I didn’t make it

or I did and forgot to erase this note

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Weightlifting

Snatch (1 rep every minute for 30 minutes)

try get to your final weight by 15 and do it for the last half of time

14
Mar

Monday 210315

Boise CrossFit – CrossFit

Dani will be around to help with 21.1 redo from 10:30-noon. You will be responsible to bring a judge or arm wrestle someone to stay after the 9:30 for you…

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Metcon (Time)

For time

Row 2000 meters

100 Wallball shots 20/14

20 Muscle ups
First: #1 rule of open season, DO NOT RIP

Second: 22 minute cap

11
Mar

Friday 210312

Announcements

Open Annoucements
●Thursday workouts will be a skill sessions. Come to class with 2-4 ideas of things to practice. More technical skills and things to be practiced with a lower heart rate. Think 2-4 strung toes to bar or hand switching dumbbell snatches. Not cardio or heavy weights. Then the coach will customize a 20 minute EMOM for you.
●The 6:20p will be cancelled so we can watch the show live. All welcome to come watch here with is, bring a chair. Or watch at home at games.crossfit.com.
●Frisday we will program the workout they announce on Thursday night.
●The 450 to 12 classes will be split into two heats and you will count reps/judge each other. Once we know the time frame and space requirements of the workout we will make a heat schedule for the evening. Sign up on Wodify. This is what I suggest for most of you looking to maximize performance as you won’t be rushed to get warm as you would in a one hour class.
●Probably forgot something…

Boise CrossFit – CrossFit

ESPECIALLY if you’re signed up for the open, please review the workout standards here
https://games.crossfit.com/workouts/open/2021/21.1

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Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here

10
Mar

Thursday 210310

Announcements

Open Annoucements
●Thursday workouts will be a skill sessions. Come to class with 2-4 ideas of things to practice. More technical skills and things to be practiced with a lower heart rate. Think 2-4 strung toes to bar or hand switching dumbbell snatches. Not cardio or heavy weights. Then the coach will customize a 20 minute EMOM for you.
●The 6:20p will be cancelled so we can watch the show live. All welcome to come watch here with is, bring a chair. Or watch at home at games.crossfit.com.
●Frisday we will program the workout they announce on Thursday night.
●The 450 to 12 classes will be split into two heats and you will count reps/judge each other. Once we know the time frame and space requirements of the workout we will make a heat schedule for the evening. Sign up on Wodify. This is what I suggest for most of you looking to maximize performance as you won’t be rushed to get warm as you would in a one hour class.
●Probably forgot something…

Boise CrossFit – CrossFit

The goal today is to get better. A goat is something that holds you back in a workout. Usually tings like double unders or overhead squats. So show up today with a few things in mind to practice (low heart rate and purposeful movements) and the coach will customize your workout. If you plan to hit the open hard, I STRONGLY suggest a rest day.

View Public Whiteboard

Goat Day (2 Rounds for weight)

EMOMx 20:

Odd Min: Movement 1

Even Min: Movement 2