Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up3 minutes Bike 5 inch worms 5 clean grip presses 5 clean grip presses in a quarter squat 5 push press 5 split jumps (no bar) 5 jerk balance (pvc) 5 split jerks With empty barbell or PVC Modified Burgener Warmup...

Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up12 Rounds :20 on/ :10 off Movement 1: Single Unders Movement 2: Mountain Climbers Movement 3: Plate G2OH Movement 4: Push-ups or Knee Push-ups DOUBLE UNDER PROGRESSION 5 Rounds :20 on/ :10 off R1: High Jumps...

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upAMRAP 5 minutes 2 Burpees 4 Ring Rows 6 Air Squats* *Change to Jumping Air Squats 2:30 into AMRAP.* WITH A PVC 8 Down/Up 8 Scarecrow 8 Muscle Snatch 8 Overhead Squats 5 Snatch Drops (1/2) 5 Snatch Drops (full)...

Tuesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upEMOM 9 minutes Min 1: Calorie Bike (Increasing effort each round) Min 2: Kip SwingsHanging Knee Raises  Toes to Bars Min 3: Hollow Hold  Flutter Kicks  Hollow Rocks *Progressing movement each round.Core...

Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up2 minute Row/ machine then: AMRAP 12 minutes 10 Single KB Goblet Squats 5/5 KB RDLs 5/5 SA KB Clean 5/5 SA KB Strict Presses 20 Dual KB Hollow Flutter Kicks 5 Burpee Broad JumpsMetconMetcon (3 Rounds for...