Sunday Sweat

CrossFit 201 – Sweat!View Public WhiteboardMetcon (5 Rounds for reps)PARTNER WOD Metcon (AMRAP – Reps) Every 7 minutes x 5 Rounds: (35 minutes) Round 1) 40/30 Cal Bike + 100 Wall Balls 20/14 Round 2) 40/30 Cal Row + 100 Toes-To-Bar (Situps) Round 3) 40/30...

Saturday WOD

CrossFit 201 – CrossFitView Public WhiteboardSTRENGTHPush Press (Week 3 of 4) Complete a few warm up sets, and then: 75% x 5 85% x 3 Few attempts at a 1RM! *Make sure you don’t jerk it! Knees bend for the push and then they never bend again! They...

Friday Sweat

CrossFit 201 – Sweat!View Public WhiteboardMetcon (No Measure)(0-9 min.) 2 Rounds: 25/18 Cal Bike 25 DB Deadlifts 70/50/35s (9-18 min.) 3 Rounds: 15/12 Cal Row 15 Box Jumps 24/20″ (18-27 min.) 4 Rounds: 50 Double unders (2x’s singles) 15 Up downs...

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardSTRENGTHDeadlift (Week 3 of 4) Complete a few warm up sets, and then: 75% x 5 85% x 3 1-3 sets of singles. Shooting for a new 1RM! *You really only get 1 attempt at at true 1RM, so make smarts jumps on the...

Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (4 Rounds for reps)0-6 minutes. AMRAP: 5 DB Rows (Per side) 50/35 5 Bench Press 135/85 6-12 minutes. 60/40 Cal row/ ski *Pair up and double the calories/ split the work if low on equipment 12-18 minutes. AMRAP:...