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Sunday WOD

CrossFit 201 – CrossFit NOTE: Sunday WODS are now SWEAT! Please check our Sweat classes 8, 9 and 10 AM every Sunday View Public Whiteboard

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Sunday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (3 Rounds for reps) (0-5 min) 800 meters Run (or 1 mile bike.. or 1K row) (5-10

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Line Drills Metcon (Time) 35 minutes to finish… 60-50-40-30-20 Cal Assault Bike Pull-Ups Cal Row HSPU’s *200

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Shoulder Mobility 2 Rounds 1 Minute Row 10 Banded Pull Aparts 10 Empty Bar Strict Presses 10

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Friday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (5 Rounds for reps) 5 Rounds: 1 min Wall Balls 20/14lb. 1 min Double Unders 1 min

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up General Mobility 2 Rounds 250 meter row/ 200 meter run 10 Up Down into Tuck Jumps 10

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Wednesday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (2 Rounds for time) 12 minutes to finish… 30-20-10 Single Arm DB Thrusters 45/30lb. Burpee DB Deadlifts

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Hamstring Mobility 2 Rounds 1 minute bike 20 Banded Good Mornings 10 Hip Bridges (Pause for :02

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Shoulder/ T-Spine Mobility 2 Rounds 5 Inchworm to push up 10 V-Ups 20 (10/side) Quadrupled opposite arm/

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Hip Mobility 2 Rounds 1:00 machine :30 Wall Sit (heel drive focus!) 15 Air Squats to Med

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