Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (5 Rounds for time)5 x 1.5 mile bike *Rest 3 minutes between sets *Keep the same RPM for each set

11282018

CrossFit 201 – What’sStaceyDoingView Public WhiteboardMetcon (No Measure)Rowing: A) Warm-up: 15 Calorie Row + 15 Calorie Assault Bike Easy 10 Calorie Row + 10 Calorie Assault Bike Moderate 5 Calorie Row + 5 Calorie Bike Hard B) 3 x 4x250m Row @ 85-95%,...

BOOTCAMP 11282018

CrossFit 201 – BootcampView Public WhiteboardMetcon (Time)20/15 Calorie Echo Bike (20/25 Airdyne) 15 KBS then 3 Rounds 5 Double DB Power Cleans and Jerks 10 DB Front Squats 15 Pullups Then 15 KBS 20/15 Calorie Echo Bike (20/25 Airdyne)Metcon (No Measure)3 Rounds...

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upTall Cleans (5 x 3)Clean Warm-up: Tall Clean → 5×3 → BuildingSTRENGTHHang Clean Pull + Hang Squat Clean (5 x 2(1+1))Hang Clean Pull + Hang Squat Clean → 5 x 2(1+1) @ 75% 1 set = 1 hang clean pull + 1...

11272018

CrossFit 201 – What’sStaceyDoingView Public WhiteboardMetcon (No Measure)5:00 Assault Bike 5 x :40 Easy :10 Moderate :10 Easy 3 x 5 Floor Facing Angels 5/5 Bird Dogs 10 Wrist-ups → From high plank, press yourself up, raising your palm off the floor 3 x 15...