(201) 485-8800Email Us779 Susquehanna Ave, Franklin Lakes, NJ 07417

Month: May 2018

Friday WOD

Announcements

SATURDAY OPEN GYM IS CANCELLED. COME WATCH OUR MEMBERS COMPETE AT THE BISON CLASSIC AT CROSSFIT BISON!!!

CrossFit 201 – CrossFit

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Power Clean (1 rep max)

Metcon (Time)

RETEST FROM 4/6

3 Rounds

10 Power Snatch 135/95lbs RX+/ 115/75 RX

20/15 Calorie Row

30 Wallballs 20/14

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Thursday WOD

Announcements

SATURDAY OPEN GYM IS CANCELLED. COME WATCH OUR MEMBERS COMPETE AT THE BISON CLASSIC AT CROSSFIT BISON!!!

CrossFit 201 – CrossFit

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Deadlift (5 rep max)

Touch and Go

Metcon (Time)

RETEST FROM 4/5

4 rounds for time of:

RX+

30 GHD sit-ups

30 hip extensions

100-ft. handstand walk

RX

30 abmat situps

30 Good Mornings 75/55

100-ft bear crawl

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5/30/18

CrossFit 201 – Bootcamp

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Metcon (Time)

200 meter run

21 DB Thrusters

21 Burpees

200 meter run

15 DB Thrusters

15 Burpees

200 meter run

9 DB Thrusters

9 Burpees

200 meter run

6 DB Thrusters

6 Burpees

200 meter run

3 DB Thrusters

3 Burpees

Metcon (No Measure)

EMOM 8

E – 20 Hollow Rocks

O – 10 V-Ups

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Wednesday WOD

CrossFit 201 – CrossFit

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Split Jerk (1 rep max)

Metcon (AMRAP – Rounds and Reps)

RETEST FROM 4/4

AMRAP 20 Minutes

RX+

50 Double Unders

5 Squat Cleans 205/145lbs

5 Muscle Ups

RX

50 Double Unders

5 Squat Cleans 185/115

10 C2B Pullups

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Tuesday WOD

CrossFit 201 – CrossFit

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Squat Snatch (1 rep max)

Metcon (Time)

RETEST FROM 4/3

Time Cap: 10 minutes

For Time

50 Burpee Box Jump Overs 24/20″”

(Box Facing)

50 Single Arm DB Clean and Jerk 50/35lbs

(Switch hands anytime)

50 HSPU

*If incomplete, score is 10:00 + remaining reps in seconds.

ie – If I have 40 more hspu to go – score is 10:40

*Misfit

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Memorial Day Murph

CrossFit 201 – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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Saturday WOD

Announcements

MEMORIAL DAY MURPH SCHEDULE: 4 Heats 9:00, 9:30, 10:00, 10:30 AM Heats
Then BBQ! All other classes cancelled

CrossFit 201 – CrossFit

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Front Squat (3 x 8)

@70%

Metcon (Time)

Time Cap: 10 minutes

GHD ANNIE

50-40-30-20-10

Double Unders

GHD Situps

or

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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Friday WOD

Announcements

MEMORIAL DAY MURPH SCHEDULE: 4 Heats 9:00, 9:30, 10:00, 10:30 AM Heats
Then BBQ! All other classes cancelled

CrossFit 201 – CrossFit

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Power Snatch (5 x 5)

Touch and Go

(Heavier than 5/11)

Metcon (Time)

Time Cap 25 minutes

50 air squats

40 Double DB Box Step Overs 24/20 70/50RX+/ 50/35 RX

30 Double DB deadlifts

20 Toes to Bar

10 Dumbell Man Makers

20 Toes to Bar

30 Double DB deadlifts

40 Double DB Box Step Overs

50 Air Squats

*Man maker = Pushups, row left, pushup, row right, squat clean thruster

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Thursday WOD

Announcements

MEMORIAL DAY MURPH SCHEDULE: 4 Heats 9:00, 9:30, 10:00, 10:30 AM Heats
Then BBQ! All other classes cancelled

CrossFit 201 – CrossFit

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Metcon (Time)

TIME CAP 8 minutes

5 Rounds

8 Unbroken Toes to Bar

8 Unbroken Ring Dips

Metcon (Time)

3 Rounds

800 Meter run

30 Pistols

3 Rope Climps

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