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Month: September 2018

Friday WOD

CrossFit 201 – CrossFit

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Bench Press (1 rep max)

Build to a 1 rep max

Metcon (Time)

30 Abmat Situps

10 Back Squats 135/95

10 Push Presses 135/95

30 Abmat Situps

20 Back Squats 135/95

20 Push Presses 135/95

30 Abmat Situps

30 Back Squats 135/95

30 Push Presses 135/95

*Back squats from the floor

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Tuesday WOD

CrossFit 201 – CrossFit

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Push Press (5 x 5)

*Build with each set

*30 Hollow Rocks Between each set

Metcon (Time)

4 Rounds

200 meter run

3 Ring Muscle Ups

6 D-Ball Over Shoulder 150/100

*Use sandbags/ stones/ lighter D-balls to scale.

*Scaling is not RX.

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Monday WOD

CrossFit 201 – CrossFit

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Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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