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Month: September 2018

Sunday WOD

CrossFit 201 – CrossFit

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Metcon

SUNDAY PARTNER WOD

Metcon (AMRAP – Reps)

AMRAP 10 minutes

Partner A:

200 meter run

Partner B:

Max Rope Climbs

*Runner is the pacer.

Score is total rope climbs.

Rest 5 minutes

Metcon (Time)

10 Alternating Rounds

10 DB Push Press 50/35

100′ Farmers Carry

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Friday WOD

CrossFit 201 – CrossFit

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Metcon (No Measure)

Time Cap: 15 minutes

For Quality

8 Rounds

10 Plyo Pushups to 45/25 # bumper plates

10 Knees to Elbows

*RX = unbroken sets. Focus

on quality rather than time.

* Plyo pushup = Start with your hands

on the ground then touch your chest

to the ground and drive up

explosively catching yourself on the plates.

Each rep starts with hands on the FLOOR, not plates.

Metcon (AMRAP – Rounds)

AMRAP 10 minutes

30 Double Unders

1 Squat Clean & Jerk 225/155 RX+/ 175/115 RX

*Score is total C&J completed

(don’t count the DU’s)

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Thursday WOD

CrossFit 201 – CrossFit

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Metcon (5 Rounds for reps)

5 Rounds

5 x 3:00 Rounds

RX+

10 Burpee Box Jumps 30/24

20 Wall Balls 20/14

Max Effort C2B Pullups

RX

6 Burpee Box Jumps 24/20

15 Wall Balls 20/14

Max Effort Pullups

*Rest 2 minutes between rounds

*Pick a rep scheme where you have AT LEAST

1 minute for pullups.

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Wednesday WOD

CrossFit 201 – CrossFit

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Metcon (3 Rounds for weight)

Metcon (3 Rounds for weight)

EMOM 6 minutes : 3 Power Snatch

Rest 1:00

EMOM 6 minutes : 2 Power Snatch

Rest 1:00

EMOM 6 minutes: 1 Power Snatch

*Does not need to be touch and go

Annie (Time)

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

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9/11 Tribute WOD

CrossFit 201 – CrossFit

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Metcon (Time)

9/11 Tribute WOD

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″ / 24″)

11 Thrusters (125# / 85#)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (170# / 120#)

11 HSPUs

11 KB Swings (2 pood / 1.5 pood)

11 Toes to Bar

11 Deadlifts (170# / 120#)

11 Push Jerks (110# / 75#)

2001m Row or 2001m Run (1.25 miles)

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

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