May 26, 2017

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Crossfit 201 WOD

Crossfit201 Daily Wod

Friday

May 26, 2017

Athletes,

The WOD for Friday, May 26, 2017 will be

 

EMOM 10 minutes

1 Squat Clean

*Work up to daily max

Then

4 Rounds
9 Power Cleans (135/95)
12 Push ups
15 Pull ups
18 Air Squats
21 Abmat Sit ups

 

Just Do It

Thursday

May 25, 2017

Athletes,

The WOD for Thursday, May 25, 2017 will be
EMOTM 10 minutes

Shuttle Sprint 80’+ 80′
AND
10 wall balls

*Pick a heavier wall ball than normal

Then

7 Rounds
30 double unders
12 alternating DB snatches 70/50 RX+/ 50/35 RX

Eliminate your weaknesses

Wednesday

May 24, 2017

Athletes,

The WOD for Wednesday, May 24, 2017

Push Press
5×3

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

AMRAP 15 minutes
200 meter run
15 burpees
200 meter run
15 thrusters (DB 35#/ 25#)

Never Fear Challenges

Tuesday

May 23, 2017

Athletes,

The WOD for Tuesday, May 23, 2017 will be

Back Squat
5×3

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

For Time
15 Power Snatch (95/65 RX+/ 75/55 RX)
15 Chest to Bar Pull ups
15 Power Clean and Jerks (95/65 RX+/ 75/55 RX)
15 Toes to Bar
15 Thrusters (95/65 RX+/ 75/55 RX)
15 Pull ups

Tough Times Don’t Last, Tough People Do

Monday

May 22, 2017

Athletes,

The WOD for Monday, May 22, 2017 will be
AMRAP 8 minutes
RX+
40′ handstand walk
10 V-Ups

RX
40′ bear crawl
10 V-Ups

Then

Chipper!
1,000 meters row
50 box jumps 24/20
40 Kettle Bell Swings
30 Goblet Squats
20 Push Press (10 right/ 10 left)
10 Overhead Squats (5 right/ 5 left)

RX+ – 70/53 RX 53/35

*Everyone must start on row.

Start heats every 5 minutes.

Stonger everyday

Sunday

May 21, 2017

Athletes,

The WOD for Sunday, May 21, 2017 will be

 

Tabata Double Unders
Tabata V-Ups

*16 rounds alternating!

Then

Partner WOD

AMRAP 20 minutes
A).
AMRAP
5 pull ups
10 push ups
15 air squats

B).
2 rounds
80′ farmers carry 50/35
80′ overhead carry 50/35

*Dumb bells or Kettle bells

*Partner 1 does AMRAP of part A. Partner 2 does 2 rounds of Part B. Switch when Partner 2 finishes the 2 rounds.
Score is total rounds of Part A completed!

Always Have Fun

Saturday

May 20, 2017

Athletes,

The WOD for Saturday, May 20, 2017 will be
800 meter run + 200 meter sprint
600 meter run + 200 meter sprint
400 meter run + 200 meter sprint

*rest 90 seconds between efforts
Run should be moderate pace (Can speak a few words but not a complete sentence)
Sprint should be fast

Then

2017 Regional Event #2

21-15-9 reps for time of:
Dumbbell snatches
Ring dips

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

Don’t Quit, You’re Already in Pain, Win It!

Friday

May 19, 2017

Athletes,

The WOD for Friday, May 19, 2017 will be

 

AMRAP 10 minutes
Turkish getup (1 on each side)
Legless Rope Climb

*Pick a challenging load.
Quality over quantity.

Then

AMRAP 9 minutes
5 Power Snatch 135/95
10 Bar Facing Burpees

Let’s Do This Well!

Thursday

May 18, 2017

Athletes,

The WOD for Thursday, May 18, 2017 will be

 

2 x 500 meter row

*Rest 2-3 minutes between efforts (as class size allows)

Then

AMRAP 20 minutes
200 meter run
80′ bear crawl
80″ walking lunges

Don’t Get Comfortable!

Wednesday

May 17, 2017

Athletes,

The WOD for Wednesday, May 17, 2017 will be
5×10
Walking Lunges (5/ leg)

*Build up in weight with each set.
Barbell taken from the floor.

Then

12 minute CAP
5 Rounds
15 Push Press 115/75 RX+/ 95/65 RX
15 Pull ups

Challenge Yourself!

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