Month: December 2018
Monday WOD
CrossFit 201 – CrossFit
Metcon (AMRAP – Rounds and Reps)
PARTNER WOD
AMRAP 31 minutes
31 Thrusters 95/65 RX+/ 75/55 RX
28 Ring Muscle Ups RX+/ 28 Ring Dips RX
31 Overhead Squats 95/65 RX+/ 75/55 RX
30 C2B Pullups RX+/ Pullups RX
31 KBS 70/53 RX+/ 53/35 RX
30 Burpees
31 Power Snatches 95/65 RX+/ 75/55 RX
31 Box Jump Overs 24/20
30 HSPU
31 Hang Power Cleans 95/65 RX+/ 75/55 RX
30 Cal Bike
31 Cal Row
*Split as needed
Sunday WOD
CrossFit 201 – CrossFit
Metcon (Time)
Partner WOD
5 K Row
*Switch every 500 meters
Into 10 alternating rounds:
15 Air Squats
12 Russian Twists with med ball 20/14
9 Push ups
Saturday WOD
CrossFit 201 – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 minutes
20/14 calorie bike
20 box jumps 24/20
20 Kettle Bell Swings 53/35
20/14 calorie row
20 wall balls 20/14
20 burpees
Friday WOD
CrossFit 201 – CrossFit
Squat Clean Complex
1 Hang Squat Clean
1 Squat Clean
70%
75%
80% x5
*Not touch and go
*% From 1 RM squat clean
Metcon (Time)
Time Cap:15
For Time:
30 Deadlift @ 225/155 RX+/ 155/105 RX
30 Toes to Bar
20 Power Clean @ 135/95 RX+/ 95/65 RX
20 Chest to Bar pull ups
10 Front Squat @ 225/155 RX+/ 155/105 RX
10 Bar Muscle-ups
*If class size allows, set up 2 bars.
Thursday WOD
CrossFit 201 – CrossFit
Split Jerk
70% x 2
75% x 2
5 x 2 @80%
*% from 1 rep max Split Jerk
Metcon (Time)
Time Cap: 18
For Time
3 rounds of:
50 Double Unders
15-12-9 HSPU
1 Legless Rope Climb after each round
3 rounds of:
10 Burpee Box Jump Overs 24/20
30-24-18 Shoulder to OH @ 95/65
3-2-1 Rope Climbs
Wednesday WOD
CrossFit 201 – CrossFit
Back Squat
Every 2 Minutes, (x6):
75%x3
77.5%x3
80%x3
82.5%x3
85%x3
75%x6
Metcon (Time)
Time Cap:12
3 Rounds
21/15 Calorie Row
15 OHS 115/80 RX+/ 95/65 RX
6 Ring Muscle Ups RX+/ 3 Ring Muscle Ups RX
Scale Ring Muscle Ups with:
6 Jumping Ring Muscle Ups
6 Ring Dips (3 second hold at top)
6 Ring Push ups (3 second hold at top)
Metcon (Time)
Time Cap:12
3 Rounds
21/15 Calorie Row
15 OHS 115/80 RX+/ 95/65 RX
6 Ring Muscle Ups RX+/ 3 Ring Muscle Ups RX
Scale Ring Muscle Ups with:
6 Jumping Ring Muscle Ups
6 Ring Dips (3 second hold at top)
6 Ring Push ups (3 second hold at top)
Christmas Day
CrossFit 201 – CrossFit
No classes today! merry Christmas and enjoy the holiday with your loved ones.
Monday WOD
CrossFit 201 – CrossFit
Metcon (Time)
12 Days of Christmas
Time Cap: 45
1 Power Snatch 135/95
2 Ring Muscle Ups
3 HSPU
4 Clusters 135/95
5 Toes to Bar
6 C2B Pullups
7 Pushups
8 Pistols
9 Bike Calories
10 KB Snatches (5 left/ 5 right) 53/35
11 Burpee Box Jumps 30/24
12 Sandbag over Shoulder 150/100
Like the song the
“12 Days of Christmas”,
complete each exercise in
ascending order then work back down,
adding one exercise per round.
Ex. On the 1st day of Christmas,
my coaches gave to me,
one power snatch
on the 2nd day of Christmas my
coaches gave to me,
2 muscle ups and 1 power snatch;
on the 3rd day of Christmas,
my coaches gave to me,
3 hspu, 2 muscle ups, 1 power snatch
; continue with
4 cluster, 3, 2, 1 etc. up the ladder and down
Sunday WOD
CrossFit 201 – CrossFit
Metcon (Time)
With a Partner
100 calories on Echo bike
*switch as needed
Metcon (AMRAP – Rounds)
AMRAP 20 minutes
1 Rope Climb
10 Pushups
30 Double Unders
*Partners Alternate full rounds
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