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Friday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

RX+

3 Rounds of DT 155/105

Deadlift, 12 reps

Hang power clean, 9 reps

Push jerk, 6 reps

6 Ring Muscle Ups

2 Rounds of DT 185/125

6 Ring Muscle Ups

1 Round of DT 205/145

6 Ring Muscle Ups

RX

3 Rounds of DT 115/75

Deadlift, 12 reps

Hang power clean, 9 reps

Push jerk, 6 reps

12 Chest to Bar Pul lups

2 Rounds of DT 135/95

12 Chest to Bar Pull ups

1 Round of DT 155/105

12 Chest to Bar Pull ups

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Saturday WOD

CrossFit 201 – CrossFit

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Metcon (6 Rounds for weight)

6 sets

5 Touch & Go Power Cleans into

6 Front Rack Walking Lunges

Increase weight every 2 sets

Metcon (AMRAP – Rounds)

10 Rounds

Every 2 minutes

1 Rope Climb

12 Toes to Bar

8 Box Jump Overs 24/20

(rest remaining time)

* Scale Reps from the beginning so you can complete each round in about 1 minute.

* If you miss a round, sit out the 2 minutes and workout becomes an AMRAP.

* Score is number of rounds completed as RX

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Wednesday WOD

CrossFit 201 – CrossFit

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Front Squat (1 x 3)

Pause Front Squat

Build to a Heavy Triple

Then perform 3 x 3 @ 80% of your triple

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here
95/65 lbs

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CrossFit WOD, March 25, 2018

Sunday WOD

Metcon (Time)
Partner WOD

2 rounds ( x 6 )
8 Bar Facing Burpees
12 Deadlifts (185/125)
16 Wall Balls (20/14)

(3 rounds each)

* Partner 1 does 2 rounds (back to back) then partner 2 does 2 rounds. Continue until both have completed 3 rounds (6 rounds each)

Metcon
Grip and Core

Tabata
Hanging L-Sit Hold

Tabata
Plank

*No rest between tabatas

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CrossFit WOD, March 23, 2018

2018 OPEN WOD 18.5

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters (55+) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 chin-over-bar pull-ups
6 thrusters 65/45 lb
6 chin-over-bar pull-ups
9 thrusters 65/45 lb
9 chin-over-bar pull-ups
12 thrusters 65/45 lb
12 chin-over-bar pull-ups
15 thrusters 65/45 lb
15 chin-over-bar pull-ups
18 thrusters 65/45 lb
18 chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

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CrossFit WOD, March 14, 2018

Wednesday WOD
Metcon (AMRAP – Reps)

EMOM 8 minutes
Even – AMRAP ring muscle ups
Odd – 15/12 calorie row

*Score is total ring muscle ups

Metcon (5 Rounds for reps)

5 Rounds
Every 4 minutes:
RX+
12 Burpee Box Jump Overs 30/24
12 Hang Power Clean and Jerks 135/95
50 double unders

RX
10 Burpee Box Jump Overs 24/20
10 Hang Power Clean and Jerks 115/75
50 double unders

*Rest remaining time
*Give each round 100% effort
*Face the box for bbjo
*Scale reps as needed from the very beginning and commit to that rep scheme remainder of workout.

 

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