Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up (No Measure)Barbell T-Spine Opener (1-2 mins) Upper back on medball, hold onto barbell behind you. 2 Rounds 10 Alt groaners with reach 10 Warrior Squats :30/ side pigeon 10 Goblet Squats 10 Tuck...

Sunday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (Weight)5 Rounds: 3 Power Cleans (climbing) (touch and go) 5 Bench Press (climbing) 500 meters Row Rest 2 minutes after Each RoundYou have 25 minutes. for this. Should be finishing each round in about 3...

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardOpen WOD 20.5

Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upCoach’s ChoiceMetcon (AMRAP – Reps)(0-5min.) 750m Row 30 Situps (5-10min.) 3 Rounds: 10 KB Hang Snatches (alt) 50 Double Unders (10-15min.) 50 Russian KB Swings (15-20min.) 750m Row 30 Situps...

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up1:00/ side Banded Hamstring Stretch 2 Rounds 10 Alt Groiners with reach 10 Warrior Squats 10 DB Deadlifts 10 DB Thrusters 20 Hollow Rocks 200 meter runMetcon (Time)For Time: Run 800 meters 15 Rounds: 5 Wall...