Friday Sweat

CrossFit 201 – Sweat!View Public WhiteboardMetcon (5 Rounds for reps)5 Rounds: 1 min Wall Balls 20/14lb. 1 min Double Unders 1 min DB Power Cleans 45/30s 1 min Box Jumps 24/20″ 1 min Bike for Cals 1 min rest 3 min rest.Metcon (No Measure)3 Rounds: (for...

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upShoulder Mobility 2 Rounds 1 Minute Row 10 Banded Pull Aparts 10 Empty Bar Strict Presses 10 Barbell Reverse SitupsSTRENGTHStrict Press (Week 1 of 4) Complete a few warm up sets, and then: 65% x 5 75% x...

Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upGeneral Mobility 2 Rounds 250 meter row/ 200 meter run 10 Up Down into Tuck Jumps 10 1 1/4 Squats 5 Empty Bar Power Cleans (can increase weigth in round 2)Metcon (Time)For Time: Run/ Row 800 meters 15 Rounds: 5...

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upHamstring Mobility 2 Rounds 1 minute bike 20 Banded Good Mornings 10 Hip Bridges (Pause for :02 at top) 5 (each direction) Bar Hang Switch Grips* *Switch between pronated & supinated. Keep toes, knees,...

Wednesday Sweat

CrossFit 201 – Sweat!View Public WhiteboardMetcon (2 Rounds for time)12 minutes to finish… 30-20-10 Single Arm DB Thrusters 45/30lb. Burpee DB Deadlifts 45/30s *switch arms every 5 reps on Thrusters 3 minutes rest 12 minutes to finish… 5 Rounds: 20...

Tuesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upShoulder/ T-Spine Mobility 2 Rounds 5 Inchworm to push up 10 V-Ups 20 (10/side) Quadrupled opposite arm/ leg extension Snatch DrillsSTRENGTHThree Position Snatch Spend 20min. Working up to something heavy...