Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardFront Squat (7 x 1)Paused Front Squat (7×1 – 3 second pause at the bottom) Use the same weight for all 7 sets of 1. Rest 1:30 between sets *20-30 Hollow Rocks Between Each set.Metcon (Time)Time Cap: 15...

Sunday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (Time)Teams of 2 5 Rounds 60 Cal. Echo Bike (90 Cal Airdyne) 40 Burpee Box Jump Overs (24/20) 20 Power Snatch (155/105RX+) (115/80 RX)

Saturday WOD

CrossFit 201 – CrossFitView Public WhiteboardClean and Jerk ComplexEMOTM 8 minutes 2 Hang Power Cleans + 1 Jerk *Build up *Record Heaviest setMetcon (Time)5 Rounds 2 Rope Climbs 10 Pushups 20 Jumping Lunges

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardPull-ups (3 sets)3 Max Sets of Strict Pull ups *Rest 2 minutes Between SetsMetcon (Time)8-6-4-2-4-6-8 Push Jerk 115/75 Front Squat 115/75 Box Jump Over 24/20

Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (3 Rounds for time)3 Rounds 250/ 200 meter row 12 Burpees 16 KB SDLHP (53/35) 12 Burpees 16 KB SDLHP (53/35) 15/12 Calorie Echo Bike (25/20 airdyne) *Rest 3 minutes between each round. *Score Each Round for...