Saturday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (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...

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardBench Press (5 x 3)@80% *10 GHD Back Extension Hold Double Dumbell Rows after each setMetcon (No Measure)10 Rounds for Quality Every 2:00 30 double unders 10 C2B Pullups 10 Thrusters 115/75 *Scale reps, so you...

Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (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...

8/29/18 Bootcamp

CrossFit 201 – BootcampView Public WhiteboardMetcon (Weight)3 Rounds 10/ leg double DB step ups + 15 Hip Extensions Rest 1:00 between roundsMetcon (Time)3 Rounds 800 meter run 20 med ball cleans 20/14

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardSquat Clean and Jerk (5 sets)5 Rounds Every 3:00 5 Squat Clean and Jerks + 15 GHD situps *Use 70% of your 1RM squat clean and jerk : Metcon (Time)1.5 mile run