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Month: January 2019

Friday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

At 0:00

21-15-9

Calorie Row

Front Squats @ 185/125 RX+/ 135/95 RX

HSPU → Open Standard from last year

(film yourself or have another athlete watch you)

*12 Minute Cap

Directly after Cap

Squat Clean and Jerk

At 12:00

Every 2 Minutes, Until Failure:

Round 1: 1 Squat Clean and Jerk @ 205/135 RX+/ 135/95 RX

Round 2: 1 Squat Clean and Jerk @ 225/145 RX+/ 145/105 RX

Round 3: 1 Squat Clean and Jerk @ 245/155 RX+/ 155/115 RX

Round 4: 1 Squat Clean and Jerk @ 265/165 RX+/ 165/125 RX

Round 5: 1 Squat Clean and Jerk @ 275/175 RX+/ 175/135 RX

*Continue adding 10# until failure

(Must change own weights)

**EVERY ROUND BEGINS WITH 10 BF BURPEES**

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Wednesday WOD

CrossFit 201 – CrossFit

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Gymnastics

EMOM 12 minutes

Min 1: 6-4-2-(Max UB) weighted strict pullup

Min 2: 6-4-2-(Max UB) weighted strict dip

Min 3: 6-4-2-(Max UB) weighted pistol

*As Reps decrease every set, attempt to go heavier.

On the final set (Max UB), perform as many Unbroken reps as possible, without weight.

For pistols, go the entirety of the minute for max reps.

Weighted Strict Pull Ups

Weighted Dips

Weighted pistols

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
*Scale MU’s with 7 C2B Pullups+ 7 Diamond Pushups

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Tuesday WOD

CrossFit 201 – CrossFit

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Clean Complex

Barbell Cycling

EMOM for 12 minutes:

Min 1-4: 3 Power Clean + 3 Hang Power Clean → Building

Min 5-8: 2 Power Clean + 2 Hang Power Clean → Continue Building

Min 9-12: 1 Power Clean + 1 Hang Power Clean → Continue Building
score final set for minutes 1 to 4

1 x 6

Clean Complex

Barbell Cycling

EMOM for 12 minutes:

Min 1-4: 3 Power Clean + 3 Hang Power Clean → Building

Min 5-8: 2 Power Clean + 2 Hang Power Clean → Continue Building

Min 9-12: 1 Power Clean + 1 Hang Power Clean → Continue Building
score final set for minutes 5 to 8

1 x 4

Clean Complex

Barbell Cycling

EMOM for 12 minutes:

Min 1-4: 3 Power Clean + 3 Hang Power Clean → Building

Min 5-8: 2 Power Clean + 2 Hang Power Clean → Continue Building

Min 9-12: 1 Power Clean + 1 Hang Power Clean → Continue Building
score final set for minutes 9 to 12

1 x 2

Metcon (3 Rounds for calories)

AMRAP 4 minutes

21/15 Calorie Bike

21 Deadlifts @ 225/155

21 Box Jump Overs @ 24/20

Max Calorie Bike w/ Remaining time

REST 3 Minutes

AMRAP 3 minutes

21/15 Calorie Bike

15 Deadlifts @ 275/185

15 Box Jump Overs @ 30/24

Max Calorie Bike w/ Remaining time

REST 2 Minutes

AMRAP 2 minutes

21/15 Calorie Bike

9 Deadlifts @ 315/205

9 Box Jump Overs @ 36/30

Max Calorie Bike w/ Remaining time

*Stagger larger classes by 2 minutes

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Monday WOD

CrossFit 201 – CrossFit

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Back Squat (10 rep max)

Work to 10 rep max*

Then,

90%** x Max Reps in 1 Minute,

Rest 1 Minute,

80%** x Max Reps in 30 seconds

*Limit to One Attempt. No Fail.

Goal weight should be around 75% of 1RM

**Percentages are off of the 10 rep max

Back Squat (90% x max reps)

Back Squat (80% x max reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 minutes of:

15/10 Calorie Row

12 DB Thruster @ 2×50/2×35 RX+/ 2×35/ 2×20 RX

9 Burpees Over Bar

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Sunday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

Time Cap 40 minutes

Partner WOD

100 Calorie Echo Bike

100 Weighted Abmat Situps 20/14

80 Calorie Echo Bike

80 Pushups

60 Calorie Echo Bike

60 Bench Presses 155/105

40 Calorie Bike

40 Strict Pullups

20 Calorie Bike

20 Dball Over Shoulder 150/100

*Partition reps as needed

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Saturday WOD

CrossFit 201 – CrossFit

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Deadlift

EMOM 12 minutes of:

ODD: 6-5-4-3-2-1

Deadlift

Start at 60-70% and build

EVEN: 6-5-4-3-2-1

Strict HSPU

Attempt to add deficit every round

Metcon (Time)

Time Cap: 15 minutes

5 Rounds

30 Double Unders

20′ HS Walk RX+/ 3 Wall Walk RX

10 Pistol Squats

3 Ring Muscle Ups RX+/ 6 Ring Dips RX

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Friday WOD

CrossFit 201 – CrossFit

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Front Squat

20 minutes

Front Squat

50%x5

60%x4

70%x3

75%x2

80%x2

85%x2

continue building to heavy single

Metcon (No Measure)

Every 3 Minutes, for 5 rounds: (70%-80%)

200m Row

15 Air Squats

10 Burpees

*No measure. Deload and just move!

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Wednesday WOD

CrossFit 201 – CrossFit

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Clean (3 x 1)

9 Minutes:

Min 1-3: 1 Clean @ 70%

Min 4-6: 1 Clean @ 75%

Min 7-9: 1 Clean @ 80%

Metcon (No Measure)

Every 3 Minutes, for 5 Rounds:

(@ 70-80% effort DELOAD)

10 T2B

10 DB Hang Squat Cleans @ 2×50/2×35

10 DB Front Squats @ 2×50/2×35

10 Box Jump Over @ 24/20

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