April 25, 2018

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Crossfit 201 WOD

Crossfit201 Daily Wod

Thursday

April 26, 2018

Athletes,

The WOD for Thursday, April 26, 2018 will be

 

The Triple
Time Cap: 45 minutes
RX+
3K Row
300 double unders
3 mile run

RX
1.5 K Row
150 double unders
1.5 Mile Run

Run Forrest Run!

Wednesday

April 25, 2018

Athletes,

The WOD for Wednesday,  April 25, 2018 will be

 

Back Squat
4 x 5
@75%

Then

AMRAP 10 minutes
5 Deadlifts 275/185 RX+/ 215/135 RX
10 Box Jumps 24/20
15 Wall Balls 20/14

On Good Days Work Out, On Bad Days, Work Out Harder!

Tuesday

April 24, 2018

Athletes,

The WOD for Tuesday,  April 24, 2018 will be

 

12 rounds
Every :45
1 Squat Clean
72.5-80%

Then

5 rounds
5 Thrusters 135/95 RX+/ 95/65 RX
7 Unbroken Chest to bar Pull-ups RX+/ 7 Unbroken Pull-ups RX
9 Hang Power Cleans 135/95 RX+/ 95/65 RX

Create Healthy Habits

Monday

April 23, 2018

Athletes,

The WOD for Monday,  April 23, 2018 will be

 

Deadlift
4×4
@72.5% – 82.5% of 1 rep max

Then

200 meter run
21 DB Snatches 50/35
21 Burpees over DB
200 meter run
15 DB Snatches 50/35
15 Burpees over DB
200 meter run
9 DB Snatches 50/35
9 Burpees over DB

Keep Building

Sunday

April 22, 2018

Athletes

The WOD for Sunday April 22, 2018 will be

 

With a Partner:
Time Cap: 45 minutes

800 meter run
100 HSPU
800 meter run
80 C2B Pullups
800 meter run
60 Push Presses 115/75
800 meter run
40 Hang Power Cleans
800 meter run
20 Muscle ups (bar or ring)

*Partners run together.
*Chip away at the reps together.

Saturday

April 21, 2018

Athletes,

The WOD for Saturday,  April 21, 2018 will be

 

Front Squat
5×3 @ 80%

Then

SHIP
9 Rounds
7 Squat Cleans 185/125 RX+/ 135/95 RX
8 Burpee Box Jumps 24/20

No Retreat No Surrender

Friday

April 20, 2018

Athletes,

The WOD for Friday,  April 20, 2018 will be

 

Squat Snatch
EMOTM 12 minutes
1 Rep @ 70%-80%

Then

AMRAP 8 minutes
1 deadlift 225/155 RX+/ 185/135 RX
1 burpee
2 deadlifts
2 burpees
3
3
4
4

*Add 1 rep each round.

Score = TOTAL REPS

Fight the Pain!

Thursday

April 19, 2018

Athletes,

The WOD for Thursday April 19, 2018 will be

 

HSPU skill session

Spend 10 minutes going over HSPU’s and modifications.

EMOTM 7 minutes
:15 handstand hold (against wall) + 2 Strict HSPU
4 Short kip HSPU
6 Long kip HSPU

*For more of a challenge, add a deficit.

Then

AMRAP 20 minutes
400 meters run
Max Strict Pullups

Strict Pullups is 1 unbroken set every round
*Modify with strict banded pullups

Score is ROUNDS + REPS
ROUNDS = total rounds completed
REPS = total strict pull ups completed

Every rep counts!

Wednesday

April 18, 2018

Athletes,

The WOD for Wednesday,  April 18, 2018 will be

 

Back Squat
5×2 @90%+

Then

AMRAP 7 minutes
3 Toes to Bar
3 Pushups
6 Toes to Bar
6 Pushups
9
9
etc…

Sweat it out!

Tuesday

April 17, 2018

Athletes,

The WOD for Tuesday, April 17, 2018 will be

Power Clean + Push Jerk
Touch and Go
5 x 5

Then

Time Cap: 16 minutes
5 Rope Climbs
10 Power Clean and Jerks 135/95
4 Rope Climbs
8 Power Clean and Jerks 155/105
3 Rope Climbs
6 Power Clean and Jerks 185/125
2 Rope Climbs
4 Power Clean and Jerks 205/ 135
1 Rope Climbs
2 Power Clean and Jerks 225/155

Finish What you started!

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