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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (Time) Endurance Day Every 2 Minutes for 40 minutes 1) 300 meter run 2)500/ 450 meter row

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BOOTCAMP 103118

CrossFit 201 – Bootcamp View Public Whiteboard Metcon (5 Rounds for reps) 5 Rounds 1)DB Thruster 2)KB Sumo Deadlift High Pull 3)Wall Balls 4)Double Unders

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Technique / Skill Work 10 minutes Double Under/ Triple Under Practice Metcon (5 Rounds for reps) 5 Rounds

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Shoulder Press (7 x 1) Use the same weight for all 7 sets of 1. Rest 1:30 between

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BOOTCAMP 10292018

CrossFit 201 – Bootcamp View Public Whiteboard Metcon (Time) 10 Rounds 10/7 Calorie Bike 10 Hand Release Pushups Metcon (Time) 180′ Plate OH Walking lunges

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Front Squat (7 x 1) Paused Front Squat (7×1 – 3 second pause at the bottom) Use the

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 5 Rounds 60 Cal. Echo Bike (90 Cal Airdyne) 40 Burpee Box Jump

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Clean and Jerk Complex EMOTM 8 minutes 2 Hang Power Cleans + 1 Jerk *Build up *Record Heaviest

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Pull-ups (3 sets) 3 Max Sets of Strict Pull ups *Rest 2 minutes Between Sets Metcon (Time) 8-6-4-2-4-6-8

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (3 Rounds for time) 3 Rounds 250/ 200 meter row 12 Burpees 16 KB SDLHP (53/35) 12

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