Tuesday WOD

CrossFit 201 – CrossFitView Public WhiteboardClean and Jerk (5 x 5)Power Clean + Push Jerk Touch and Go *Heavier than 4/17Metcon (Time)50 Kettle Bell Swings 70/53 RX+/ 53/35 RX 40 Calorie Row 30 GHD Situps 20 KB Sumo Deadlift High pull 70/53 RX+/ 53/35 RX 10 Bar...

4/30/18

CrossFit 201 – BootcampView Public WhiteboardMetcon (AMRAP – Rounds and Reps)AMRAP 20 80′ Double KB Walking lunges 10 KB Push Presses 80′ Double KB OH Walk (just walk) 10 Double KB Swings (Russian)Metcon (No Measure)4 Rounds :10 hollow hold 10...

Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardDeadlift (5 x 3)75%-85% of Current 1 rep max *No Bouncing *Reset at the bottom of each deadliftAMRAP 12 minutes (AMRAP – Rounds and Reps)12 Wall Balls 30/20 RX+/ 20/14 RX (to 10′ target men and...

Sunday partner WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (Time)10 Alternating Rounds 15 air squats 100 meter sprint 10 Alternating Rounds 5 Burpees 100 meter sprint 10 Alternating Rounds 10 Calorie Row/ Ski Erg 10 pullups (unbroken for RX) 100 pushups (swtich every...

Saturday WOD

CrossFit 201 – CrossFitView Public WhiteboardFront SquatFront Squat