Wednesday Sweat

CrossFit 201 – Sweat!View Public WhiteboardMetcon (5 Rounds for reps)Every 5 min x 5 Rounds 1. 20/15 Cal Bike + 50 SDHPs 75/55 2. 20/15 Cal Bike + 500m Row 3. 20/15 Cal Bike + 50 Wall Balls 20/14 4. 20/15 Cal Bike + 500m Row 5. 20/15 Cal Bike + 50 Front...

Happy New Year 2020

CrossFit 201 – CrossFitView Public WhiteboardHappy New Year!Metcon (No Measure)EMOM 10 E – 20/15 Cal Row O – 25 Situps EMOM 10 E – 60 Double Unders O – 15 Medball Squat Cleans 20/14 EMOM 10 E – 15/12 Cal Bike O – 5 Deadlifts...

Tuesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upPartner Warmup 2 Rounds 10 Partner Med Ball Squat & Toss 10 Synchro V-Ups 10 Synchro Front Squats (OH Squats if RX+) :30 HS Hold (Or plank if no HSPU) 10 Synchro KBSMetcon (Time)Partner WOD 35min. to...

Monday Sweat

CrossFit 201 – Sweat!View Public WhiteboardMetcon (No Measure)Every 2 min x 10 Rounds Round 1: 10 Cal Bike + 10 DB Box Step Overs (35/20lb) Round 2: 10 Cal Row + 10 DB Lunges (35/20lb) *alt each round Rest 3 minMetcon (Time)12 min to finish… 100 Wall Balls...

Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upHip Mobility 2 Rounds 30 Banded good mornings 30 Glute Bridges 30 Air SquatsSTRENGTHBack Squat (Recovery week 4 of 4) 5 x 40% 5 x 50% 5 X 60% *Today is a good day to a med ball or anything else that...