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Month: August 2018

Saturday WOD

CrossFit 201 – CrossFit

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Metcon (3 Rounds for reps)

SAVED BY THE BARBELL

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans

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Friday WOD

CrossFit 201 – CrossFit

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Bench Press (5 x 3)

@80%

*10 GHD Back Extension Hold Double Dumbell Rows after each set

Metcon (No Measure)

10 Rounds for Quality

Every 2:00

30 double unders

10 C2B Pullups

10 Thrusters 115/75

*Scale reps, so you have at least :30 of rest every round.

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Thursday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

200 meter run

20 burpee box jumps 24/20

20 DB Push Presses 50/35 RX+/ 35/20 RX

400 meter run

15 burpee box jumps 24/20

15 DB Push Presses 50/35 RX+/ 35/20 RX

600 meter run

10 burpee box jumps 24/20

10 DB Push Presses 50/35 RX+/ 35/20 RX

800 meter run

5 burpee box jumps 24/20

5 DB Push Presses 50/35 RX+/ 35/20 RX

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Tuesday WOD

CrossFit 201 – CrossFit

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Shoulder Press (5 x 5)

Build with each set

()

Metcon (Time)

Time Cap: 20 minutes

5 Rounds

200 meter run

1 Unbroken round of DT

*1 rope climb penalty for every break.

DT

155/105

12 deadlifts

9 hang power cleans

6 shoulders to overhead

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Sunday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

Partner Workout

20 Alternating Rounds

50′ DB Farmers Carry 70/50 RX

25 Double Unders

Metcon (Time)

With a Partner:

400 meter walking lunges.

*One partner works, other rests. Switch as needed.

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Saturday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

Time Cap: 40 minutes

21 Thrusters 95/65

21 Bar Facing Burpees

200 meter run

18 Thrusters 95/65

18 Bar Facing Burpees

200 meter run

15 Thrusters 95/65

15 Bar Facing Burpees

200 meter run

12 Thrusters 95/65

12 Bar Facing Burpees

200 meter run

9 Thrusters 95/65

9 Bar Facing Burpees

200 meter run

6 Thrusters 95/65

6 Bar Facing Burpees

200 meter run

3 Thrusters 95/65

3 Bar Facing Burpees

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