Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up4 ROUNDS (progress movement every round) :30 of…Single Unders – Fast Singles – High Jump Singles – DU’s or attempts 10 Reps of…Plate DL – Plate Power Clean – Plate G2O – Plate Thruster 10 Reps...

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up3:00 EZ Pace on Bike or Row Then… 2 ROUNDS 20 Alt. V-Ups 10 PVC Good Mornings 10 Alt. Cossack Squat Into… 2 ROUNDS 20 Atl. Superman 10 Reverse Lunges 5 PVC Kang Squat (:03 pause at...

Tuesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upOn A 3 MINUTES RUNNING CLOCK… :30 Slow pace on bike :30 Sprint -THEN- AMRAP X 9 MINUTES 7/7 DB Single Arm Bent Over Row 25’ Bear Crawl 25’ Reverse Bear Crawl 7/7 DB Single Arm ThrusterMetconMetcon (AMRAP...

Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upEXTENDED WARM-UP 3 SETS 5 Tempo DB Push Press (30X1) 5 Tempo Deadlift (31X1) *Each Set increase weight on DL. Workout weight for final set.MetconMetcon (Time)FOR TIME 40-30-20 Deadlift RX+(185/125)| RX(135/95)...

Sunday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upAMRAP 5 minutes 100 meter Row 10 Alternate Groiners 10 DB Strict Press (Light) 5 PVC Pass Thru + OHS (1 pass + 1 OHS = 1 Rep) Rest 1:30 AMRAP 5 minutes 100 meter Row 10 DB Front Squat 10 DB Push Press 5...