4/2/18

CrossFit 201 – BootcampView Public WhiteboardMetcon (AMRAP – Rounds and Reps)AMRAP 10 10 pushups 80′ bear crawl 20 air squats 80′ bear crawlMetcon (Time)For Time 21 GHD situps 21 DB Push Press 21 Calorie Row 18 18 18 15/15/15, 12/12/12, 9/9/9,...

Sunday Partner WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (5 Rounds for time)Partner Running Relays 800 x 2 600 x 4 400 x 6 200 x 8 100 x 10 *Alternate. Partner 1 runs 800, partner 2 rests. Switch. Each person runs 1 – 800 2 – 600’s 3 –...

Saturday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (6 Rounds for weight)6 sets 5 Touch & Go Power Cleans into 6 Front Rack Walking Lunges Increase weight every 2 setsMetcon (AMRAP – Rounds)10 Rounds Every 2 minutes 1 Rope Climb 12 Toes to Bar 8 Box...

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (Time)RX+ 3 Rounds of DT 155/105 Deadlift, 12 reps Hang power clean, 9 reps Push jerk, 6 reps 6 Ring Muscle Ups 2 Rounds of DT 185/125 6 Ring Muscle Ups 1 Round of DT 205/145 6 Ring Muscle Ups RX 3 Rounds of DT...

Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (Time)200 Meter Run 10 Burpee Box Jump Overs 24/20 400 Meter Run 10 Burpee Box Jump Overs 24/20 800 Meter Run 10 Burpee Box Jump Overs 24/20 400 Meter Run 10 Burpee Box Jump Overs 24/20 200 Meter Run 10 Burpee...