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 JumpsSTRENGTHFront...

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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 minutes....

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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 (25-30min.) 3 Rounds: 10...

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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 Balls...

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Tuesday WOD

CrossFit 201 - CrossFitView Public WhiteboardWarm-upLax ball hips/ glutes 2 ROUNDS 5 Tempo Air Squats (3311) 5 Tempo Back Squats (empty bar- 3311) :20 Hollow Hold :20 Superman Hold :15-:20 Active Hollow Bar Hang 8/8 Plate OH Split Squats Into... 2 ROUNDS 5 Heels...

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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: 2...

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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 Following Complex: 1 Deadlift 1...

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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+/ 95/65...

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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 and...

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