Sunday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upAMRAP x 5 MINUTES 100 meter Run 5 Burpees 10 RKBS (workout weight) 15 Air SquatsMetcon (Time)””WHISKEY TANGO FOXTROT”” FOR TIME* (Time Cap 45 minutes) Run 2 Miles 60 Back Squats...

Saturday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up3:00 Row (EZ–Mod–Hard…increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30×1) 4 Push Up to Down Dog 8 Tempo Good Mornings (30×1) 4 BurpeesSTRENGTHON A 15:00 RUNNING CLOCK… Build...

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up3 Rounds 10 Banded Face Pulls (:02 hold at top) 20 Plank Shoulder Taps 2 Rounds 200 Meter Jog 10 Plate Hops (Quick feet!) 8 Tempo Pushups (2121) 4 Tempo Pullups/ Ring Rows (30X1)Metcon (2 Rounds for reps)2...

Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up2 Rounds 20 Jumping Jacks 40 Mountain Climbers 20 Lunges 40 Hollow Flutter Kicks 20 Groiners with Twist 20 Air Squats 10 Forward Leg Swings 10 Lateral Leg SwingsMetcon (2 Rounds for reps)RECOVERY WORKOUT* EMOM...

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck walk first round will be with empty hands, 2nd round PVC in the back rack, 3rd round PVC overhead...