by | Nov 30, 2019 | W.O.D.
CrossFit 201 – Sweat!View Public WhiteboardMetcon (Time)35 minutes to Finish… 40 KB SDHP’s 70/53 Cardio of choice* 40 Push Press 40/30 Cardio of choice* 40 Goblet Squat 70/53 Cardio of choice* 40 Hand Release Push-Ups Cardio of choice* 40 Pull-Ups... by | Nov 29, 2019 | W.O.D.
CrossFit 201 – CrossFitView Public WhiteboardWarm-upBanded Hamstring Stretch Banded Lat Stretch 2 Rounds 1 minute machine :30 Handstand Hold 10 Barbell Push Jerks 10 Barbell Deadlifts 10 Up Downs *May add light weight to barbell in second round.Metcon... by | Nov 28, 2019 | W.O.D.
CrossFit 201 – Sweat!View Public WhiteboardMetcon (AMRAP – Reps)15 minutes AMRAP: DB Bench Press to failure (45/25s) immediately into; Double DB Bent Over Rows to failure (45/25s) immediately into; 12/9 cal bike Rest 3 minutes 15 minutes EMOM: Min. 1) 15... by | Nov 28, 2019 | W.O.D.
CrossFit 201 – CrossFitView Public WhiteboardBlack Friday WODWarm-upLax Ball Hip Mash 2 Rounds 1 minute machine 10 Groiners with reach 10 Single Leg Glute Bridges (per side) 10 1 1/4 Squats with Barbell 10 Kip SwingsBack SquatMetcon (No Measure)Back Squat (7 x... by | Nov 27, 2019 | W.O.D.
CrossFit 201 – CrossFitView Public WhiteboardHappy Thanksgiving! Gobble! Gobble!Warm-upLine DrillsMetcon (5 Rounds for reps)GOBBLE WOBBLE WOD 5 Rounds: 1 min. of Box jumps 20″ 1 min. of Alt. DB Snatches 70/50 (50/35) 1 min. of Assault Bike for Cals 1 min.... 
