Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up3 ROUNDS 5 Inch Worms (no Push-Up) 5 Push-Up to Pike 10 Alt Groiners 10 Alt Samson Lunges 10 Arm Circles (building in height as you go) 10 Arm Haulers :20- :30 Hollow Hold Then grab a light-moderate set of DBs:...

Sunday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up3 minute run or machine then 3 ROUNDS… 25’ Bear Crawl 25’ Jumping Air Squat 25’ Broad Jumps 25’ Burpee Broad JumpsSTRENGTHON A 13:00 RUNNING CLOCK… Build to a “Heavy” Set of the...

Saturday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-up2 Rounds 200 Meter Jog 10 Lunges (per side) 10 Tuck Jumps 10 Barbell Elbow Punches 10 Barbell Strict Press 10 Barbell Good Mornings 10 V- UpsMetcon (Time)TIME CAP: 30 minutes 3 Rounds 12 Deadlifts 135/95 RX+/...

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....