Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (Time)Endurance Day Every 2 Minutes for 40 minutes 1) 300 meter run 2)500/ 450 meter row 3) 25/20 Cal Echo Bike (35/30 airdyne) 4) Rest *If rain: 3 x 80′ shuttle runs (there and back =...

BOOTCAMP 103118

CrossFit 201 – BootcampView Public WhiteboardMetcon (5 Rounds for reps)5 Rounds 1)DB Thruster 2)KB Sumo Deadlift High Pull 3)Wall Balls 4)Double Unders 5)Rest *1 minute per station

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardTechnique / Skill Work10 minutes Double Under/ Triple Under PracticeMetcon (5 Rounds for reps)5 Rounds 1)DB Thruster (35/20) 2)Sumo Deadlift High Pull (75/55) 3)Wall Ball (30/20) 4)Double Unders 5)Rest *1 minute per...

Tuesday WOD

CrossFit 201 – CrossFitView Public WhiteboardShoulder Press (7 x 1)Use the same weight for all 7 sets of 1. Rest 1:30 between sets *8 Double DB Rows after first 5 sets (light to moderate)Metcon (Time)4 Rounds 15 C2B Pullups RX+/ 15 Pullups RX 3 Squat Cleans...

BOOTCAMP 10292018

CrossFit 201 – BootcampView Public WhiteboardMetcon (Time)10 Rounds 10/7 Calorie Bike 10 Hand Release PushupsMetcon (Time)180′ Plate OH Walking lunges *5 burpees to plate for every break