Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardOpen WOD 20.4Crossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean...

Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardHappy Halloween! Warm-up2 Rounds 10 Alternating Groiners With Reach 20 Alternating Shoulder Taps 10 Scorpions 10 Hollow Rocks 1:00 Plank 1:00 Machine of choiceMetcon (Time)RECOVERY WORKOUT TIME CAP: 30 minutes...

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upAMRAP x 10 MINUTES 10/8 Calories on the Bike (Increasing effort) 5 Inch Worms 8 Arm Haulers 8 Scap Pull-ups 8 Bootstrappers 8 Sots Presses (PVC) Into… 2 ROUNDS* 5 Behind the Neck Snatch Press 5/5 Alt....

Tuesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up2-3 minute T-Spine Mobility, Coach’s choice 1 set of each, starting with: 15 Banded Face Pulls 10 BB Strict Press 5/5 Split Squats Then: 15 Banded Lat Pull Downs 10 BB Push Press 10 Alt Jumping Lunges...

Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up1 minute/ side: tricep mash 1 minute/ side: calf mash 3 Rounds 10 KB SDLHP 10 Plate Hops 10 Air Squats 5 Extended Inch wormsTechnique / Skill WorkEMOM x 10 MINUTES MIN 1 – Double Under or Triple Under...