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Month: February 2019

Friday WOD

CrossFit 201 – CrossFit

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CrossFit Open 2019

Open WOD 19.2

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Teens (Ages 14-15) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 115#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 95#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

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Wednesday WOD

CrossFit 201 – CrossFit

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Front Squat (1 x 2)

build to a heavy double

then 90% 3×2

*percentage from double

Metcon (Time)

3 rounds for time

9 dball or sandbag cleans 150/100 RX+/ power cleans 135/95 RX

15 burpee box jump overs 36/30 RX+/ 24/20 RX

50’ handstand walk RX+/ 100′ bear crawl RX

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Tuesday WOD

CrossFit 201 – CrossFit

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Snatch (85% x 1)

12 minutes

Snatch

Build to 75% for 3 singles

80% for 2 singles

85% for 1 single

Metcon (Time)

Time Cap: 12 minutes

5 rounds for time

2 legless rope climbs RX+/ 2 Rope Climbs RX

20 db snatches 70/50 RX+/ 50/35 RX

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Monday WOD

CrossFit 201 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

15/10 Calorie Bike

15 Pushups

15 Wall Balls 20/14

CrossFit Open 2019

Retest

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Crossfit Games Open 19.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 8-ft. target

Girls throw 10-lb. ball to 8-ft. target

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Sunday WOD

CrossFit 201 – CrossFit

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Bench Press (4 rep max)

work up to a 4 rep max

Metcon (AMRAP – Rounds)

Partner WOD

Teams of 2

AMRAP 14 minutes

10 Bench Press @70% of 4 rep max

10 Chest to bar Pullups

*Partners alternate full rounds

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Saturday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

5 Rounds

RX

2 Rope Climbs

10-8-6-4-2 Power Clean and Push Jerk

95/65, 115/75, 135/95, 155/105, 165/115

100′ Double KB/ DB Front Rack Carry 50/35

Rest 1:30 after each round

RX+

1 Legless Rope Climb

1 Rope Climb

10-8-6-4-2 Power Clean and Push Jerk

135/95, 155/115, 185/135, 225/155, 245/175

100′ Dball carry

Rest 1:30 after each round

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Friday WOD

CrossFit 201 – CrossFit

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Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

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Wednesday WOD

CrossFit 201 – CrossFit

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Hang Squat Clean + Front Squat (5 x 4)

EMOM for 8 minutes:

ODD: Hang Squat Clean + 3 Front Squat → Building

EVEN: 9 HSPU (Open Standard)

Metcon (3 Rounds for time)

Time Cap: 16 minutes

3 rounds (Each for time) of:

15/10 Calorie Assault Bike

50 Double Unders RX+/ 30 RX

15 Thruster @ 115/80 RX+/ 9 Thrusters 95/65 RX

15 C2B Pull-ups RX+/ 9 Pullups RX

Rest 2:00

Goal is 3-4 minutes per round. Stay consistent and pick a weight where you can go unbroken.

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