Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upAMRAP 10 minutes 100 meter Run (Moderate Pace) 8 KB Sumo Deadlift 8 KB High Pulls from hang 8 KB Russian Swings 2 Sets with an Empty Barbell 10 Deadlifts 10 Hang Muscle Cleans 10 Front Squats 10 Strict...
Own Your Body and Be Proud!

Own Your Body and Be Proud!

April 2019 vs. July 2019Average 1800 calories/ day vs. 2300 calories/ day Anyone who’s ever met Danae will tell you that she’s an energizer bunny! Up before the sun, gets her work done before most people wake up, takes care of her daughter, and makes time...

Sunday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up(Time Cap:15 minutes) 3 Rounds, Increasing Effort Each Round 1:30 Row or Bike (start slow and end moderate/high in final round) 10 Up-downs 20 Single Unders 10 Russian Step-Ups (knee to chest during step-up...

Saturday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up3 ROUNDS 10 Bootstrappers Stretches 20 Plank Shoulder Taps (HS options in Rd2 / Rd3**) 10 PVC Pass-Thrus 10 PVC Overhead Squats 20’ Slow Bear Crawl 20’ Slow Inch-WormMetconMetcon (Calories)ON A 25:00 RUNNING...

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upEXTENDED WARM-UP EMOM x 6 MINUTES* MIN 1 – Strict HSPU Skill Development MIN 2 – 3-5 Reps of Deadlift *HSPU practice should be specific based on athlete’s level of skill. Build weight on DL...