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

Month: August 2018

Thursday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Core Strength/Stability

12 rounds

:20 on :10 rest

Side Plank

(alternate sides)

Metcon

Metcon (Time)

800 meter run

21 Knees 2 Elbows

21 KBS 50/35

800 Meter Run

15 Knees 2 Elbows

15 KBS 50/35

800 meter run

9 Knees 2 Elbows

9 KBS 50/35

Read More

8/15/18 Bootcamp

CrossFit 201 – Bootcamp

View Public Whiteboard


Metcon (Time)

200 meter run

1 Round of Cindy

400 meter run

2 Rounds of Cindy

800 meter run

3 Rounds of Cindy

400 meter run

2 Rounds of Cindy

200 meter run

1 Round of Cindy

Cindy:

5 Pullups

10 Pushups

15 Air Squats

Read More

Wednesday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Big Clean Complex (6 sets)

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
1 set = Unbroken

Rest as needed between sets

Try to go up in weight with each set

Record your heaviest set

High Hang = pockets

Hang = Above knee

Clean = from the floor

Read More

Tuesday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Metcon (Time)

3 Rounds

10 Left /10 Right Half Kneeling Bottoms Up KB Press

15 V-Ups

Metcon (3 Rounds for reps)

AMRAP 3 minutes

50 Double Unders

10 Bar Facing Burpees

10 Push Press 135/95 RX+/ 115/75 RX

Max Effort Bar Muscle Ups

3 Minute Rest

AMRAP 3 minutes

50 Double Unders

10 Bar Facing Burpees

10 Push Press 135/95 RX+/ 115/75 RX

Max Effort C2B Pullups

3 Minute Rest

AMRAP 3 minutes

50 Double Unders

10 Bar Facing Burpees

10 Push Press 135/95 RX+/ 115/75 RX

Max Effort Pullups

Scale reps so that you have at least 1 minute for the max effort part.

Each AMRAP is one round

Score the max effort reps

Read More

Monday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Deadlift (5 x 5)

@75%

Metcon (Time)

Time Cap: 18 minutes

RX+

5 Rounds

30′ HS Walk

20 Wall Balls 30/20

10 Alt 1-arm DB Power Clean 70/50

RX

5 Rounds

60′ Bear Crawl

20 Wall Balls 20/14

10 Alt 1-arm DB Power Clean 50/35

*DB Power Cleans are from the floor

Read More

Sunday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Metcon (Time)

Teams of 2

200 Bench Press (155/105)

* Every time you break, both partners perform 10 strict pull ups

Cool Down

Metcon (Calories)

Class CASH OUT:

Split up class evenly into 2 teams.

Race for total calories on Ski Ergs!

1 on 1: 25 calories EACH

2 people/ team: 50 calories TOTAL

3 people / team: 70 calories TOTAL

4 people/ team: 90 calories TOTAL

5 people / team: 110 calories TOTAL

6 people / team: 130 calories TOTAL

7 people/ team: 150 caloriesTOTAL

8 people/ team: 170 caloriesTOTAL

9 people/ team: 190 caloriesTOTAL

10 people/ team: 210 caloriesTOTAL

Switch skiers at any point. Team size depends on class size. The whole team will accumulate the total calories together.

Read More

No Equipment Travel WODS

I’ve been doing a lot of traveling last month and was not always able to make it to the gym for a workout.  Here are some workouts I put together that require NO EQUIPMENT at all.  Just sneakers, your phone for music/ to time yourself, and a road (for some of the running workouts).  Most of these require very little space and can be done right in your hotel room!

The following apps are very helpful:

Map My Run app for running distances.

Interval Timer to program tabata intervals or EMOMs!

—————————————————————————-

10-1

Burpees
Pushups
Situps
(10 burpees, 10 pushups, 10 situps, 9 burpees, 9 pushups, 9 situps, 8,8,8 etc…)
—————————————————————————-
AMRAP 20
400 meter run (approx)
30 jumping lunges (alternating)
20 plyo pushups
10 V-ups
—————————————————————————-
100 Burpees for time
—————————————————————————-
100 Burpees for time with a twist
On top of every minute perform 5 sit ups (start with sit ups)
—————————————————————————-
AMRAP 20
15 Air Squats
10 Situps
5 Burpees
—————————————————————————-
TABATA
Tabata Air Squats
1 minute Rest
Tabata Pushups
1 minute Rest
Tabata Situps
1 minute Rest
Tabata Burpees
1 minute Rest
Tabata = 8 rounds of :20 work, :10 rest.
—————————————————————————-
5 rounds
800 meter run (consistent pace)
Rest 1 minute
*Use Mapmyrun for distance (app on your phone).  If not available: Do 3 minutes of running + 1 minute rest.
—————————————————————————-
3 Rounds
30 Air Squats
10 Burpees
30 Air Squats
10 Burpees
30 Air Squats
*Rest 3 minutes between rounds
—————————————————————————-
EMOTM 10
:20 plank + 10 push ups
*Scale plank time and pushups so you can do everything unbroken with at least :20 of rest each minute.
Stay consistent with the rep scheme you pick.
—————————————————————————-
50-40-30-20-10
Air Squats
Situps
—————————————————————————-
25-20-15-10-5
Push Ups
V-Ups
—————————————————————————-
EMOTM 30
5 burpees + 5 pushups + 10 alternating jumping lunges
*Aim to have at least :20 of rest every minute.
*Increase reps if too easy, decrease reps if too hard.
*Stay consistent with your rep scheme the full 30 minutes
—————————————————————————-
CORE WORKOUTS
EMOTM 10
10 V-Ups + :10 hollow hold  (scale reps so you can complete full emotm)
—————————————————————————-
5 Rounds
1 minute plank
20 Russian twists
—————————————————————————-
5 Rounds
:10 hollow hold
10 V-Ups
10 tuck crunches
10 alternating jackknives
:10 hollow hold
*rest 1 min between rounds
*scaled reps to something you can do unbroken for the full set

Read More

Saturday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Metcon (Time)

For Time:

1 Round:

800 Meter Run

80 Double Unders

21 Hang Power Cleans (135/95)

2 Rounds:

400 Meter Run

40 Double Unders

15 Hang Power Cleans (135/95)

3 Rounds:

200 Meter Run

20 Double Unders

9 Hang Power Cleans (135/95)

Read More

Friday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Bench Press (1 rep max)

15 minutes

Work up to a 1 rep max Bench Press

Metcon (Time)

5 Rounds:

10 DB Deadlifts (50/35)

10 DB Hang Power Cleans (50/35)

10 DB Front Squats (50/35)

10 DB Shoulder to Overhead (50/35)

Read More