Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (Time)At 0:00 21-15-9 Calorie Row Front Squats @ 185/125 RX+/ 135/95 RX HSPU → Open Standard from last year (film yourself or have another athlete watch you) *12 Minute Cap Directly after CapSquat Clean and...

Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (No Measure)Every 3 minutes for 7 Rounds 15/10 Calorie Bike 15 Situps 15 Air Squats *No measure

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardGymnasticsEMOM 12 minutes Min 1: 6-4-2-(Max UB) weighted strict pullup Min 2: 6-4-2-(Max UB) weighted strict dip Min 3: 6-4-2-(Max UB) weighted pistol *As Reps decrease every set, attempt to go heavier. On the final...

Tuesday WOD

CrossFit 201 – CrossFitView Public WhiteboardClean ComplexBarbell Cycling EMOM for 12 minutes: Min 1-4: 3 Power Clean + 3 Hang Power Clean → Building Min 5-8: 2 Power Clean + 2 Hang Power Clean → Continue Building Min 9-12: 1 Power Clean + 1 Hang Power Clean →...

Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardBack Squat (10 rep max)Work to 10 rep max* Then, 90%** x Max Reps in 1 Minute, Rest 1 Minute, 80%** x Max Reps in 30 seconds *Limit to One Attempt. No Fail. Goal weight should be around 75% of 1RM...