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Wednesday WOD

by | Apr 30, 2019 | W.O.D.

CrossFit 201 – CrossFitView Public WhiteboardWarm-up4 rounds… 25’ Walk on Toes 25’ Walk on Heels 25’ High Knees 25’ Butt Kickers 25’ Power Skips 25’ Broad Jump 100m run 1st Round: 25% 2nd Round: 50% 3rd Round: 75% 4th Round: 90-100%MetconCF...

Tuesday WOD

by | Apr 29, 2019 | W.O.D.

CrossFit 201 – CrossFitView Public WhiteboardWarm-upAMRAP x 4 MINUTES 5 Barbell Good Mornings 10 Knee Push Ups 15 Air Squats (Or Back Squats if you feel good!) Then: 5 BB DL’s + 5 Hang Muscle Cleans + 5 Strict Press 1 minute Mountain Climber Stretch (Open up hip...

Monday WOD

by | Apr 28, 2019 | W.O.D.

CrossFit 201 – CrossFitView Public WhiteboardWarm-upAMRAP x 6 MINUTES 20 Single Unders 10 Kipping Swings 8 False Grip Ring Rows 6 LungesTechnique / Skill WorkEMOM x 10 MINUTES MIN 1 2 Strict Muscle-Up or 5 False Grip Ring Pull-ups MIN 2 :45 Double Under or...

Sunday WOD

by | Apr 27, 2019 | W.O.D.

CrossFit 201 – CrossFitView Public WhiteboardWarm-upAMRAP x 10 Minutes Partner 1: 100m Run Partner 2: 10 Air Squats Then Max Plate Ground to Overhead When Partner 1 returns athletes will switch.Technique / Skill WorkEMOM X 8 MINUTES MIN 1 – :45 HS Hold or...

Saturday WOD

by | Apr 26, 2019 | W.O.D.

CrossFit 201 – CrossFitView Public WhiteboardWarm-up600 meter caterpillar run with medball Then: 2 ROUNDS 10 Up-Downs > Burpees 10 Alternating Step-ups > Box Jumps 10 Shoulder Taps  >5 Scap Push-ups + 5 Knee Push-Ups :20 Hollow Hold  > Hollow...