August 19, 2017

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Crossfit 201 WOD

Crossfit201 Daily Wod

Saturday

August 19, 2017

Athletes,

The WOD for Saturday, August 19, 2017 will be

 

THREE SISTERS

5 minute CAP
Elizabeth
21-15-9
Power Clean 135/95
Ring Dips

2 minute rest

5 minute CAP
Isabel
30 Power Snatches 135/95

2 minute rest

5 minute CAP
Fran
21-15-9
Thrusters 95/65
Pullups

*SCALE so you can finish all 3 workouts
under 5 minute time cap. MUST stop working at time cap.

POST WORKOUT FINISHER

100 GHD site ups for time RX+

150 abmat sit ups for time RX

Sweat it Out

Friday

August 18, 2017

Athletes,

The WOD for Friday,  August 18, 2017 will be

 

AMRAP 10 minutes
2 Turkish Getup + Windmill + Overhead Squat (1 on each side)
250 meter row (sprint)

*Sprint the row, go slow on the TGU
Pick a challenging weight

Then

4 Rounds
21 Overhead Squats 135/95 RX+ 95/65 RX
15 Handstand Push ups

I Can and I Will

Thursday

August 17, 2017

Athletes,

The WOD for Thursday, August 17, 2017 will be

 

Alternating Tabata
16 intervals
Plank
Hollow Rocks

Then

8 rounds
200 meter run
15/10 hand release push ups

No Excuses

Wednesday

August 16, 2017

Athletes,

The WOD for Wednesday,  August 16, 2017 will be

 

TIME CAP 40 minutes

EVA
5 Rounds
800 meter run
30 KBS 70/53
30 Pull ups

Finish what you start!

Tuesday

August 15, 2017

Athletes,

The WOD for Tuesday,  August 15, 2017 will be

 

EMOTM 10 minutes
1 legless rope climb RX+/ Rope Climb RX
1 Power Clean
1 Push Jerk
1 Split Jerk

Weight should be about 70%-75% of your Push Jerk.
Perfect form. Drop weight if form starts to deteriorate.

Then

3 Rounds
30 air squats
100 meter shuttle run (50 out and back)
right into:
3 Rounds
10 burpees
100 meter shuttle run (50 out and back)

Fitness Fun

Monday

August 14, 2017

Athletes,

The WOD for Monday,  August 14, 2017 will be

 

Sumo Deadlift
5 x 5

Every 2 minutes
Slowly build up to set 4
Find daily max in set 4

If you know your max from last time:
Match that max in set 3 and use set 4
to increase it by no more than
5lbs (upper body) and 10lbs (lower body)
Set 5 is a drop set – 90% of max

Then

RX
4 Rounds
15 Power Cleans 75/55
10 Chest to bar Pull ups

RX+
4 Rounds
15 Power Cleans 115/75
5 Muscle Ups

Start a new week great!

Sunday

August 13, 2017

Athletes,

the WOD for Sunday, August 13, 2017 will be

Partner WOD
50-40-30-20-10
Bench Press RX+ 185/115/ RX 115/75
Front Squat RX+ 185/115/ RX 115/75

let’s go meatheads

 

Saturday

August 12, 2017

Athletes,

The WOD for Saturday,  August 12, 2017 will be

 

EMOTM 8 minutes
2 Power Snatch
1 Snatch Balance

*Stay light. Work on technique.

Then

4 rounds
50 double unders
15 squat snatches 95/65

Destroy Your Limits

Friday

August 11, 2017

Athletes,

The WOD for Friday,  August 11, 2017 will be

 

Front Squat
5 x 3

Every 2 minutes
Slowly build up to set 4
Find daily max in set 4

If you know your max from last time:
Match that max in set 3 and use set 4
to increase it by no more than
5lbs (upper body) and 10lbs (lower body)
Set 5 is a drop set – 90% of max

Then

5 rounds

AMRAP 3 minutes
3 deadlifts 275/185 RX+/ 225/155 RX
6 pushups
9 wall balls 20/14

Rest 1 minute between AMRAPs

Every rep counts

Thursday

August 10, 2017

Athletes,

The WOD for Thursday,  August 10, 2017 will be

 

AMRAP 30 minutes
800 meter run
25 burpees

Burpees love you too

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