12012018

CrossFit 201 – What’sStaceyDoingView Public WhiteboardMetcon (No Measure)A) 5:00 Easy B) Intervals: 2K @ 60%, Rest 1:00 1.5K @ 65%, Rest 1:00 1K @ 70%, Rest 1:00 1.5K @ 75%, Rest 1:00 2K @ 80%Metcon (No Measure)3 x 1:00 Assault Bike...

Saturday WOD

CrossFit 201 – CrossFitView Public WhiteboardDeadlift (10 x 4)EMOM 10 minutes of: 4 Deadlift @ 55% *No Touch and Go *Use 2″ deficit if form is great and Coach approvesNATE (AMRAP – Rounds and Reps)Nate (RX+) AMRAP 20 minutes 2 Ring Muscle Ups 4...

11302018

CrossFit 201 – What’sStaceyDoingView Public WhiteboardMetcon (No Measure)(Trueform or Assault Runner) A) 5:00 Easy B) 4x20m Single Leg High Skip (Right) C) 4x20m Single Leg High Skip (Left) D) 3 x 3x40m Sprint, Every 1:00 Rest 2:00 Between Sets E) 12x100m,...

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardTechnique / Skill WorkThruster Technique Warm up to heaviest set of thrustersThruster (heaviest set)Metcon (Time)WE WILL MISS YOU COACH JUSTIN! Time Cap: 15 minutes RX+ 9 Calorie Row 9 Thrusters 185/125 15 Calorie Row...

11292018

CrossFit 201 – What’sStaceyDoingView Public WhiteboardMetcon (No Measure)Bike A) 2 x 5:00 Easy 3x200m Sprint, Rest 1:00 B) 5x5K, Rest 2:00 Progressive 60-80%