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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP x 9 MINUTES 1:00 Row or Bike (Increasing intensity each round) 10 Groiners 10 Lunges 10

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 3 ROUNDS FOR QUALITY 10 Air Squats (with a :01 pause in the hole) 5/5 Cossack Squats

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 4 ROUNDS FOR TIME* (12 MINUTE CAP) 200 meters Row 7/7 SA DB Split Squat Thrusters 9/9

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP X 5 MINUTES 8/6 Cal Bike 8 Plate Ground to Overhead With :02 Pause At The

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Partner Style, Mirror One Another Through the Full Warm-up… AMRAP x 10 MINUTES 400m Run (run together)

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 1 ROUND… 100 meter Run 10 Hanging Scap Retract 8/8 DB Bent Over Row 5/5 Split Squat

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 3 ROUNDS :20 Singles – Fast Singles – Double Unders 10 Groiners 10 Jumping Squats 20 Marching

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Ken: Best Shape Of His Life!

I am a much stronger person both physically and mentally as a result of training at 201. Exercise always felt like such a chore before and I got stuck into routines whether it was running on a treadmill or performing the same lifts every week. The variance and different combinations really keep things exciting.

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 3 ROUNDS Graduated Movement Warm-up — Each round the movement “graduates” to a more complex version. 250

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 3 ROUNDS 10 High Knees (each) 10 Sit-ups 10 Mountain Climbers (each) 10 Arm Crosses 10 Tuck-Jumps

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