February 17, 2018

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Crossfit 201 WOD

Crossfit201 Daily Wod

Saturday

February 17, 2018

Athletes,

The WOD for Saturday, February 16, 2018 will be

 

Touch and Go Deadlift
1×6 @70%
1×5 @80%
1×4 @90%
1×1 @97.5-100%
(PR only if you feel good.)

Then

AMRAP 20 minutes
21 Front Squats 135/95lbs
21 Calorie Row
21 Pull Ups

Laser Focus

Friday

February 16, 2018

Athletes

The WOD for Friday,  February 16, 2018 will be

 

4 Rounds:
1:00 On 3:00 Off
Max Back Squats in 1 set @ 70% of your 1 rep max.

*Record your max set, not total reps.

Then

TIME CAP 15 minutes
6 Rounds
50 Double Unders
6 Power Snatch 185/135 RX+/ 135/95 RX

All Systems Go!

Thursday

February 15, 2018

Athletes,

The WOD for Thursday,  February 15, 2018 will be

 

21 Sumo Deadlift High Pull 95/65
21 Bar Facing Burpees
15 SDLHP 95/65
15 Bar Facing Burpees
9 SDLHP 95/65
9 Bar Facing Burpees
Rest 3:00
Go back through in reverse order starting with 9 Bar Facing Burpees.

Go Crazy! WOD for your life!

Wednesday

February 14, 2018

Athletes,

The WOD for Wednesday,  February 14, 2018 will be

Valentine’s WOD

 

For Time:
Accumulate 30 Reps of Touch and
Go Power Snatch @80% of your 1 rep max
*As few sets as possible

Then

30 Alternating Pistols
30 Push Press 50/35lbs Dumbbells
25 Pistols
25 Push Press
20 Pistols
20 Push Press
15 Pistols
15 Push Press
10 Pistols
10 Push Press

Love Your WOD

Tuesday

February 13, 2018

Athletes,

The WOD for Tuesday,  February 13, 2018 will be

 

5 × 6
Front Squat
@80%

Then

5 × 1
Split Jerk
@90%+

Followed by

Open WOD 16.3
AMRAP 7 minutes
10 Power Snatches 75/55
3 Bar Muscle Ups

Practice Makes Perfect

Monday

February 12, 2018

Athletes,

The WOD for Monday,  February 12, 2018 will be

 

AMRAP 12:00
7 Thrusters 135/95lbs
1 Legless Rope Climb
Rest :30

Rest 5 minutes

10 minutes to find
3 rep max overhead squats

*Perfect form. This is a 3RM under fatigue after metcon.
May be very different from your true 3RM.

Constantly Varied!

Sunday

February 11, 2018

Athletes,

The WOD for Sunday, February 11, 2018 will be

 

Partner WOD

10 Alternating Rounds
12/9 Calorie Row
9 Bar Facing Burpees
Right into
10 Alternating Rounds
15 GHD Situps
15 Wall Balls 30/20 RX+/ 20/14RX
*Wall balls must be unbroken for RX+/ RX, scale accordingly!

Teamwork will make the dream work!

Saturday

February 10, 2018

Athletes,

The WOD for Saturday,  February 10, 2018 will be

 

Touch and Go Deadlift
1×6 @67.5%
1×5 @77.5%
1×4 @87.5%
1×1 @97.5%
(PR ONLY if you feel good.)

Then

AMRAP 20 Minutes
3 Rounds of “Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
3 Squat Cleans 225/155lbs RX+/ 115/75 RX
Add 10/5 lbs each Round

Believe in Yourself

Friday

February 09, 2018

Athletes,

The WOD for Friday,  February 9, 2018 will be

 

4 Rounds:
1:00 On 3:00 Off
Max Front Squats in
1 set @ 60% 1RM

*Off the rack
*1 unbroken set

Then

For Time
25-20-15-10
Toes to Bar
Power Snatch 75/55 lbs

Sweat, Smile and Repeat

Thursday

February 08, 2018

Athletes,

The WOD for Thursday,  February 8, 2018 will be

 

5 Rounds
AMRAP 4 minutes
21 KBS 70/53 RX+/ 53/35 RX
15 Goblet Squats
9 Pushups
AMRAP Double Unders in remaining time.
No rest between rounds.

Score double unders in each round

Make each rep count!

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