Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up3 Rounds Partner Warm-up Partner 1: :30 Arms only Rowing – :30 Legs only Rowing – 1:00 Full Rowing Strokes Partner 2…AMRAP of: 10 DB Strict Press 10 DB Hammer Curls 10 Tricep KickbacksMetconMetcon...

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up4 Rounds (10:00 CAP) 40 Jumping Jacks – 30 Mountain Climbers – 20 Straight Leg Sit-ups – 10 Up-Downs 15 KB Deadlifts – 12 Goblet Squats – 5/5 SA KB Front Squat – 5/5 SA KB Thruster 15 Ring Rows – 12 Kips Swings...

Tuesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upLINE DRILLS Walking Knees to chest Walking quad stretch Lateral over-under (change direction half way) Walking figure four Lunge with twist Toy soldiers Walk on toes Walk on heels High knees Butt kickers Side...

Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up2 ROUNDS :30 Bike 10 Kip Swings 5 Ring Rows* 5 BB Strict Press 10 Hollow Rocks EXTENDED WARM-UP FOR QUALITY 3 SETS 5 Pausing False Grip Ring Row or 5 Pausing Muscle-Up Transition -Rest at Least :30 between...

Sunday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up4 Rounds, increasing effort on the run each round… -Toe walk 25’ -Heel walk 25’ -High knees 25’ -Butt kickers 25’ -Side shuffle 25’ -Broad jump 25’ -100m run Round 1 – 25% Round 2 –...