Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)AMRAP 25 minutes 200 meter run 21 KBS 50/35 200 meter run 15 Box Jump Overs 24/20 200 meter run 9 Toes to Bar

BOOTCAMP 9/26/18

CrossFit 201 – BootcampView Public WhiteboardMetcon (No Measure)EMOM 30 1) 15/12 Calorie Row 2) 15 KBS 3) 30 Air Squats 4) 15 Pullups 5) 20 Pushups *Pick a rep scheme that you can stay with for the full 30 minutes.

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetconWE WILL MISS YOU COACH DAN!Metcon (Time)On a running clock Minutes 0-12 3 rounds 30 Wall Balls (30/20RX+)(20/14 RX) 10 Power Snatch (135/95RX+)(115/75RX) Minute 12-15 RestSquat Snatch (1 rep max)Minute 15-25...

Tuesday WOD

CrossFit 201 – CrossFitView Public WhiteboardSplit Jerk (5 x 3)Pause Split Jerks *Pause for 2 seconds at the dip and explode up *Stay Light and focus on technique :20 L-sit hold on rings between sets (top of ring support position) -scale to knee tuck hold...

BOOTCAMP 9/24/18

CrossFit 201 – BootcampView Public WhiteboardMetcon (Time)5 Rounds 200 meter run 30 double unders 20 abmat situps 10 alt db snatchesMetcon (No Measure)FOR QUALITY 3 Rounds 20 Hips Extensions 20 Alt Step Ups