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

Month: September 2018

Monday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Metcon (No Measure)

For Quality

3 Rounds

15 DB Deadlifts 70/50

80′ Farmers Carry

15 GHD Hip Extensions

15 V-Ups

Rest 1 minute between rounds

*DEADLIFT 1 REP MAX NEXT WEEK!

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

10 Toes to Bar

10 Bar-Facing burpees

Read More

Sunday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Metcon (AMRAP – Rounds)

PARTNER WOD

(Full Alternating Rounds)

AMRAP 10 minutes

20 Air Squats

10 Alternating Front Rack Lunges 115/75

Rest 3 Minutes

AMRAP 10 minutes

15 Pushups

10 Hang Power Snatches 115/75

Read More

Saturday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Metcon (5 Rounds for weight)

5 Rounds

Every 2 minutes

2/2 DB Power Clean and Jerk +

40 Russian Twists (no weight)

*Single Arm (2 left, then 2 right)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

40′ DB Front Rack Lunges

20 Alternating DB Power Cleans

40′ DB Front Rack Lunges

20 DB Deadlifts

50/35 RX+

25/20 RX

Read More

Friday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Metcon (No Measure)

For Quality

3 Rounds

8 GHD Supine DB Bench Press

10 Plate Raises

8 Band Pull Aparts

10 Plate Side Bends (Per side)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Clean and Jerks (95/65RX+)(75/55RX)

Bar Facing Burpees

*Pick a weight where you can stay unbroken for

clean and jerks. Or no more than 2 sets.

Read More

Wednesday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Metcon

WE WILL MISS YOU COACH DAN!

Metcon (Time)

On a running clock

Minutes 0-12

3 rounds

30 Wall Balls (30/20RX+)(20/14 RX)

10 Power Snatch (135/95RX+)(115/75RX)

Minute 12-15

Rest

Squat Snatch (1 rep max)

Minute 15-25

EMOTM

1 Squat Snatch (Build up)

*Record only your heaviest snatch

Read More

Tuesday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Split Jerk (5 x 3)

Pause Split Jerks

*Pause for 2 seconds at the dip and explode up

*Stay Light and focus on technique

:20 L-sit hold on rings between sets (top of ring support position)

-scale to knee tuck hold

-scaled to L-Sit/ tuck on boxes instead of rings

Metcon (Time)

Time Cap: 18 minutes

250 meter row

10 Front Squats 135/95 RX+/ 115/75 RX

5 Bar Muscle Ups

250 meter row

8 Front Squats 135/95 RX+/ 115/75 RX

4 Bar Muscle Ups

250 meter row

6 Front Squats 135/95 RX+/ 115/75 RX

3 Bar Muscle Ups

250 meter row

4 Front Squats 135/95 RX+/ 115/75 RX

2 Bar Muscle Ups

250 meter row

2 Front Squats 135/95 RX+/ 115/75 RX

1 Bar Muscle Ups

*Scale with C2B Pullups (double from bar muscle ups)

Read More