Saturday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upAMRAP 5 minutes 5 KB Deadlift 10 Russian KB Swings 15 Jumping Jacks 20 Mountain Climbers Into: Group 400 meter run! Bring your Coach! Stay together as a big group, no one gets left behind 🙂 LINE DRILLS...

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upJunkyard Dog Warm Up… Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1...

Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up3 ROUNDS* *Each round will progress in complexity, with the row building in intensity each time. 250 meter Row (Easy – Mod – Hard) 10 Air Squat – PVC Front Squat – PVC Overhead Squat 7 Push Up – Ring Dip – Dip...

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up2 minute moderate pace bike ride followed by… 2 ROUNDS 10 Banded Glute Bridges 8 V-Ups 6 Up-Down + Broad Jump Into… 2 ROUNDS 10 Kang Squats 8 Strict Presses 6 Hang Muscle Snatches* Pre Workout Prep*...

Tuesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up4 ROUNDS (Increasing Effort Each Round on Bike) 10/8 Calorie Bike 10 Ring Rows 10 KB Filly Lunges (5 each)* :20 Double KB Front Rack Hold at the Bottom of Squat (Light!) *Filly Lunge — Athletes will hold...