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Category: W.O.D.

Sunday Partner WOD

Announcements

ATTENTION: Dear Athletes, due to CrossFit Regionals, Open Gym will be cancelled for Saturday May 19, Sunday May 20 and Monday May 21. Thank you for your understanding and apologies for any inconvenience.

CrossFit 201 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

10 lateral burpees over bar

5 touch and go Power snatches 115/75

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

10 box jumps

5 touch and go power cleans 135/95

*1 partner completes full round while other rests.

Power Clean (1 rep max)

7 minutes

Work up to a heavy power clean!

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Saturday WOD

Announcements

ATTENTION: Dear Athletes, due to CrossFit Regionals, Open Gym will be cancelled for Saturday May 19, Sunday May 20 and Monday May 21. Thank you for your understanding and apologies for any inconvenience.

CrossFit 201 – CrossFit

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Front Squat (7 x 1)

@90%

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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Friday WOD

Announcements

It’s Stacey week at CrossFit 201 – let’s send out our very own coach Stacey to the Regionals with all our love, prayers and support! Go get them Unicorn! Your hard work and dedication is an inspiration to us all.
ATTENTION: Dear Athletes, due to CrossFit Regionals, Open Gym will be cancelled for Saturday May 19, Sunday May 20 and Monday May 21. Thank you for your understanding and apologies for any inconvenience.

CrossFit 201 – CrossFit

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Snatch (12 x 1)

12 rounds

Every :30

1 Rep at 75-80%

Metcon (Time)

Regionals 2018 Event 6

4 rope climbs

16 thrusters

3 rope climbs

12 thrusters

2 rope climbs

8 thrusters

M 155 lb. | F 105 lb.

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Thursday WOD

Announcements

It’s Stacey week at CrossFit 201 – let’s send out our very own coach Stacey to the Regionals with all our love, prayers and support! Go get them Unicorn! Your hard work and dedication is an inspiration to us all.

CrossFit 201 – CrossFit

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Metcon (Time)

2 rounds

400 meter run

15 wall balls 20/14

10 pushups

5 bar muscle ups

Right into:

2 rounds

500 meter row

9 burpees

6 weighted pistols (35/20)

3 ring muscle ups

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5/16/18

Announcements

It’s Stacey week at CrossFit 201 – let’s send out our very own coach Stacey to the Regionals with all our love, prayers and support! Go get them Unicorn! Your hard work and dedication is an inspiration to us all.

CrossFit 201 – Bootcamp

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Metcon (Time)

10-1

Pullups

Air Squat

Box Jumps

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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Wednesday WOD

Announcements

It’s Stacey week at CrossFit 201 – let’s send out our very own coach Stacey to the Regionals with all our love, prayers and support! Go get them Unicorn! Your hard work and dedication is an inspiration to us all.

CrossFit 201 – CrossFit

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Back Squat (5 x 2)

@90% +

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

15 Hang Power Cleans 95/65

25 Ab-mat Sit ups

35 Double Unders

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Tuesday WOD

Announcements

It’s Stacey week at CrossFit 201 – let’s send out our very own coach Stacey to the Regionals with all our love, prayers and support! Go get them Unicorn! Your hard work and dedication is an inspiration to us all.

CrossFit 201 – CrossFit

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Clean and Jerk (5 x 5)

Power Clean to Push Jerk

Touch and Go

(Heavier than 5/1)

Metcon (Time)

5 rounds

15 Box Jumps 24/20

10 deficit Handstand Push ups 6″/4″ RX+ / Handstand Push ups RX

5 Unbroken Hang Power Snatches 185/115 RX+/ 135/95 RX

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5/14/18

Announcements

It’s Stacey week at CrossFit 201 – let’s send out our very own coach Stacey to the Regionals with all our love, prayers and support! Go get them Unicorn! Your hard work and dedication is an inspiration to us all.

CrossFit 201 – Bootcamp

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Monday (5 Rounds for time)

Every 5 minutes for 25 minutes

400 meter run

15 Pushups

12 Double DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Jerks

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Monday WOD

Announcements

It’s Stacey week at CrossFit 201 – let’s send out our very own coach Stacey to the Regionals with all our love, prayers and support! Go get them Unicorn! Your hard work and dedication is an inspiration to us all.

CrossFit 201 – CrossFit

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Deadlift (5 x 3)

Zero Bounce Deadlift

@75-87.5% of 1 rep max

Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes

400 meter run

12 Double DB Deadlifts 70/50 RX+/ 50/35 RX

9 DB Hang Power Cleans

6 DB Push Jerks

*Rest the remainer of the time after work is completed.

*Each round for time

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Sunday WOD

Announcements

It’s Stacey week at CrossFit 201 – let’s send out our very own coach Stacey to the Regionals with all our love, prayers and support! Go get them Unicorn! Your hard work and dedication is an inspiration to us all.

CrossFit 201 – CrossFit

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Metcon (Time)

CrossFit Regionals 2018

Event 5

RX

With a Partner For time:

50 handstand push-ups

50 toes-to-bars

100 cal row

50 double dumbbell box step-overs

50-ft. right-arm dumbbell overhead lunge (2 db’s)

50-ft. left-arm dumbbell overhead lunge (2 db’s)

*OH LUNGE: 1 DB OVERHEAD + 1 DB ON YOUR SHOULDER

M 70-lb. dumbbells, 24-in. box,

F 50-lb. dumbbells, 20-in. box,

RX+

Solo:

50 handstand push-ups

50 toes-to-bars

50 cal bike

50 double dumbbell box step-overs

50-ft. right-arm dumbbell overhead lunge (2 db’s)

50-ft. left-arm dumbbell overhead lunge (2 db’s)

*OH LUNGE: 1 DB OVERHEAD + 1 DB ON YOUR SHOULDER

M 70-lb. dumbbells, 24-in. box,

F 50-lb. dumbbells, 20-in. box,

*No time cap for class. Regionals will have time cap of 17 minutes for men and

22 minutes for women. 🙂
Happy Mothers Day

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