Sunday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (Time)Time Cap 40 minutes Partner WOD 100 Calorie Echo Bike 100 Weighted Abmat Situps 20/14 80 Calorie Echo Bike 80 Pushups 60 Calorie Echo Bike 60 Bench Presses 155/105 40 Calorie Bike 40 Strict Pullups 20...

Saturday WOD

CrossFit 201 – CrossFitView Public WhiteboardDeadliftEMOM 12 minutes of: ODD: 6-5-4-3-2-1 Deadlift Start at 60-70% and build EVEN: 6-5-4-3-2-1 Strict HSPU Attempt to add deficit every roundMetcon (Time)Time Cap: 15 minutes 5 Rounds 30 Double Unders 20′...

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardFront Squat20 minutes Front Squat 50%x5 60%x4 70%x3 75%x2 80%x2 85%x2 continue building to heavy singleMetcon (No Measure)Every 3 Minutes, for 5 rounds: (70%-80%) 200m Row 15 Air Squats...

Thursday WOD

CrossFit 201 – CrossFitView Public Whiteboard2k Row (Time)Max Effort 2k RowRest 5 minutes between effortsMetcon (Time)For Time 100/ 70 calorie bike

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardClean (3 x 1)9 Minutes: Min 1-3: 1 Clean @ 70% Min 4-6: 1 Clean @ 75% Min 7-9: 1 Clean @ 80%Metcon (No Measure)Every 3 Minutes, for 5 Rounds: (@ 70-80% effort DELOAD) 10 T2B 10 DB Hang Squat Cleans @...