Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardDeadlift (4 x 4)Zero Bounce Deadlift @70-80% of 1 rep maxMetcon (AMRAP – Rounds and Reps)AMRAP 12 minutes Climb the Ladder RX+ 2 Overhead Squats 115/75 1 Bar Muscle Up 4/2 6/3 8/4 RX 2 Overhead Squats 75/55...

Sunday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)Partner WOD AMRAP 18 minutes Row for meters while partner holds a side plank. *May switch sides during hold *Switch rowing as needed

Saturday WOD

CrossFit 201 – CrossFitView Public WhiteboardBack Squat (1 x 5)15 minutes to build to a heavy set of 5Metcon (Time)Time Cap: 12 minutes 50/40 cal row RX+/ 40/ 30 RX Right into, 10-8-6-4-2 Squat snatch 115/75 RX+/ 75/55 RX Box jump 30/24 RX+/ 24/20 RX *Not RX if...

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardSquat Snatch15 minutes to build up to a heavy single *Start at 75% and build. *Suggested: 75%, 80%, 85%, 90%, 95% go heavier if it feels good.Metcon (AMRAP – Rounds and Reps)AMRAP 10...

Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)AMRAP 30 minutes 400 meter run 800 meter row 2 mile bike *Scoring= rounds and reps each 100 meters = 1 rep each 1/2 mile = 1 rep