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

Month: August 2018

Friday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Bench Press (5 x 5)

@ 75%

*10 supinated tempo ring rows after each set (2-1-2-1)

Place feet on box that is level with the rings

Metcon (AMRAP – Rounds)

AMRAP 10 minutes

2 Rope Climbs

25′ HS Walk RX+/ 50′ Bear Crawl RX

Read More

Thursday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Metcon (AMRAP – Rounds and Reps)

AMRAP 30 minutes

500 meter row

30 abmat situps

200 meter run

20 KBS 50/35

50 Double Unders

10 D-Ball Over Shoulder 150/100

*Use sandbags/ stones/ Dballs/ Medballs

Read More

Wednesday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Metcon (Weight)

EMOTM 8 minutes

1 Power Snatch, 1 Hang Power Snatch, 1 Hang Squat Snatch + 8 Knees to Elbows

*Use 70% of your 1RM Power Snatch

Metcon (Time)

For Time:

1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (115/80)

Read More

Tuesday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Metcon (AMRAP – Reps)

Tabata

DB Shoulder Press

Tabata

L-Sit Pullups

Tabata

Handstand Hold

*Use same DB for all 8 sets

Metcon (AMRAP – Rounds and Reps)

5 minutes AMRAP

10 DB Snatch (50/35)

10 Burpees

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

5 minutes AMRAP

10 DB Push Press (50s/35s)

10 Pull Ups

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

5 minutes AMRAP

10 DB Step Ups (50s/35s)

10 GHD sit ups

Read More

8/20/18 Bootcamp

CrossFit 201 – Bootcamp

View Public Whiteboard

Metcon (Weight)

Tempo Goblet Squats (4-1-X-1)

3×12

*20 Russian Twists between sets (no weight)

Metcon (AMRAP – Reps)

AMRAP 8

6 Toes to Bar

9 Pushups

12 Air Squats

Rest 4 minutes

AMRAP 8

6 V-Ups

9 Burpees

12 KBS

Read More

Friday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Dumb Bell Press (3 x 10 )

(each side)

Alternating Dumb Bell Banded Chest Press (from bottom)

1 Pegboard Ascent after each set (3 total)

Scale with legless rope climb

Scale with 2 rope climbs

Scale with 4 rope pulls

*Note weight used and band color

Metcon (Time)

For Time:

30 Clean and Jerks 135/95

*After every 5 reps, do 4

Overhead Lunges in place.

Workout is finished with

the 4 OH lunges.

Read More