Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upHamstring Mobility 2 Rounds 1 minute bike 20 Banded Good Mornings 10 Hip Bridges (Pause for :02 at top) 5 (each direction) Bar Hang Switch Grips* *Switch between pronated & supinated. Keep toes, knees,...

Wednesday Sweat

CrossFit 201 – Sweat!View Public WhiteboardMetcon (2 Rounds for time)12 minutes to finish… 30-20-10 Single Arm DB Thrusters 45/30lb. Burpee DB Deadlifts 45/30s *switch arms every 5 reps on Thrusters 3 minutes rest 12 minutes to finish… 5 Rounds: 20...

Tuesday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upShoulder/ T-Spine Mobility 2 Rounds 5 Inchworm to push up 10 V-Ups 20 (10/side) Quadrupled opposite arm/ leg extension Snatch DrillsSTRENGTHThree Position Snatch Spend 20min. Working up to something heavy...

Monday Sweat

CrossFit 201 – Sweat!View Public WhiteboardMetcon (No Measure)12 minutes EMOM: 3 Rounds Min 1: 15/12 Cal Bike Min 3: 200m Row Min 4: 60 Double Unders Min 2: 10 Burpees 10 min to finish… 100 Wall Balls *7/5 Push-ups EMOM, starting with push-ups 10 min to...

Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upHip Mobility 2 Rounds 1:00 machine :30 Wall Sit (heel drive focus!) 15 Air Squats to Med Ball 10 Med Ball CleansSTRENGTHBack Squat (Week 1 of 4) Complete a few warm up sets, and then: 65% x 5 75% x 5...

Sunday Sweat

CrossFit 201 – Sweat!View Public WhiteboardMetcon (Time)For time: 4 rounds 200m Row 12 Burpees Immediately into… 3 rounds 5 Man makers 35/20s+ 400m Run (or .5 mile bike) Immediately into… 2 rounds 200m Row 12 Burpees Immediately into… 1 round 5...