Wednesday Sweat

CrossFit 201 – Sweat!View Public WhiteboardMetcon (AMRAP – Rounds and Reps)10 minutes to finish… 10-20-30-40 Front Rack DB Step Ups (35/20s+) 20-40-60-80 Double Unders (2x’s singles) Rest 3 minutes 10 minutes to finish… 75 KB Squat Cleans...

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up2 minute machine warmup Burgener Clean Warmup/ Technique 10 minutes to set up/ warmup up bench, cleans, and deadlifts.Metcon (Time)35 minutes to finish… 2 mile bike Immediately into; 5 Rounds: 10 Power...

Tuesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upLax Ball T-Spine 2-3 minutes Double Under Practice/ Drills 2 Rounds 10 Ring Rows/ 5 Strict Pullups 10 Barbell/ PVC Push Jerks (can add weight rnd 2) :30 Mountain Climbers :30 HS Hold/ OH Barbell HoldMetcon...

Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upLax ball hips Ring Supported Bridges/ Floor Bridge (advanced) 2 Rounds 1 1/4 Goblet Squats 30′ Duck Walk 10 Warrior Squats 10 Boot Stappers 10 Hollow RocksSTRENGTHFront Squat (Week 3 of 4) Few Warm-Ups...

Monday Sweat

CrossFit 201 – Sweat!View Public WhiteboardMetcon (No Measure)Every 3 minutes X 5 Rounds: 15/12 Cal Assault Bike 15 Pull-Ups (Ring Rows) Max Goblet Squats in Remaining time (53/35) Rest 4 minutes Every 3 minutes X 5 Rounds: 200 meters Row 15 Wall Balls 20/14lb....