Sunday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetconSUNDAY PARTNER WODMetcon (AMRAP – Reps)AMRAP 10 minutes Partner A: 200 meter run Partner B: Max Rope Climbs *Runner is the pacer. Score is total rope climbs. Rest 5 minutesMetcon (Time)10 Alternating...

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (No Measure)Time Cap: 15 minutes For Quality 8 Rounds 10 Plyo Pushups to 45/25 # bumper plates 10 Knees to Elbows *RX = unbroken sets. Focus on quality rather than time. * Plyo pushup = Start with your hands on...

Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (5 Rounds for reps)5 Rounds 5 x 3:00 Rounds RX+ 10 Burpee Box Jumps 30/24 20 Wall Balls 20/14 Max Effort C2B Pullups RX 6 Burpee Box Jumps 24/20 15 Wall Balls 20/14 Max Effort Pullups *Rest 2 minutes between...

BOOTCAMP 9/12/18

CrossFit 201 – BootcampView Public WhiteboardMetcon (Time)4 Rounds 80′ DB Front Rack Walking Lunges 20 Hip ExtensionsAnnie (Time)50-40-30-20-10 Double-unders Sit-ups