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Month: May 2019

Saturday WOD

CrossFit 201 – CrossFit

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Warm-up

With a light KB…

AMRAP x 8

3/3 KB Windmills

5/5 KB Upright Row

5/5 KB Single Arm Shoulder Press

5/5 Staggered Stance Goblet Good Morning

Metcon

Metcon (Time)

50-40-30-20-10

Double Unders

Toes to Bar

*Run 400 meters After Each Set

*TTB scaling options

1) 40-30-20-10-5 = 105 TTB

2) 35-25-15-10-5 = 90 TTB

3)25-20-15-10-5 = 75 TTB

Cool Down

SUNS OUT GUNS OUT

3 SETS

Max Set Tempo Push-ups (1111)

Superset w/

Max Banded Tricep Extensions*

-Rest 1:30-

*Attach light band to the rig and go for max set

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Friday WOD

CrossFit 201 – CrossFit

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Warm-up

Body Flow…

1:00 Cat-Cows

1:00 Elbow to Instep w/ Rotation (each side)

1:00 Tempo Air Squats (5211) (Stay active)

1:00 Wall-Sit

With an empty barbell (or PVC) perform…

10 Back Squats

8 Cossack Squats

6 Kang Squats

4 Tempo Back Squats (30X1)

STRENGTH

5×5 (30X1)

Back Squat

*Use 75-80% of 5 rep max for all sets.

Back Squat (5 x 5)

Metcon

Metcon (7 Rounds for time)

Every 2 minutes for 14 MINUTES

7 Back Squat RX+ (155/105)|RX(135/95)

7 Burpee Over Bar

7 Push Jerk

Cool Down

6 minute group stretch

1:00 Pidgeon pose each side.

2:00 Saddle

1:00 Forward Fold

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Thursday WOD

CrossFit 201 – CrossFit

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Warm-up

Alternating EMOM with a Partner…

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 – 2 Wall Walks + 8 Ring Rows

Into…

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 – 4 Burpees + 8 Jumping Lunges

EXTENDED WARM-UP

3 SETS

5-10 Strict Pull-up

1:00 Handstand Hold

-Rest as Needed between Sets-

*Athlete should choose a number for each set that they can do unbroken but is challenging

Metcon

Metcon (Time)

Time Cap: 20 minutes

4 ROUNDS FOR TIME

300 meters Row

30 Plate Ground to OH (45/35)

30 Overhead Lunges

Cool Down

BEACH BODY ABS FINISHER

3 SETS

:30 second Plank (elbows)

10 V-ups

:30 second Right Side Plank

10 V-ups

:30 second Left Side Plank

-Rest 1:00-

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Wednesday WOD

CrossFit 201 – CrossFit

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Warm-up

3 Rounds

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Step Back Lunges

10 Med Ball Push Presses

10 Jump Squats (Focus on powerful, not high jump)

5 Broad Jumps

With a barbell…

2 Rounds

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

10 Empty BB Front Squats

10 Good Mornings

STRENGTH

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean +

Front Squat

*Goal is to start with a moderate

load and build to moderate-heavy

in first 5 sets.

Hold same weight for last 5 sets.

Clean Complex (10 sets of 3)

Score weight for last 5 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

Power Clean RX+ (135/95)|RX(95/65)

Wall Ball (20/14)

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Tuesday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP x 6 MINUTES

8 Plate Ground to Overhead

6 Lunges

50 feet Plate Waiter Carry (R/L)

Metcon

Metcon (AMRAP – Rounds and Reps)

Post Murph Recovery Wod

AMRAP x 30 MINUTES

15/10 Calorie Bike

:30 OH Plate Hold (45/25)

20/15 Calorie Row

20 Step-ups (24/20)

:30 Right Side Plank

:30 Left Side Plank

1:00 Plank on Elbows

*Go easy if you need recovery from yesterday. Go hard if you weren’t here/want a more intense workout.

Cool Down

RUMP PUMP FINISHER

3 SETS

30 Plate Good Morning

15 Single Leg Glute Bridge-ups R.

15 Single Leg Glute Bridge-ups L.

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Monday WOD

CrossFit 201 – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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Sunday WOD

CrossFit 201 – CrossFit

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Warm-up

(7:00 Cap)

200m Run

80 Single Unders

30 Walking Lunges

150m Run

60 Single Unders or 30 Double Unders

20 Walking Lunges

100m Run

40 Single Unders or 20 Double Unders

10 Walking Lunges

Metcon

Metcon (3 Rounds for time)

EVERY 11:00 X 3 SETS

250 meters Row

40 Double Unders

30/20 Cal Bike

40 Sit-ups

30/20 Cal Bike

40 Double Unders

250 meters Row

Cool Down

PRE-MURPH ROLLOUT

Spend 8:00

Rolling Lats, Quads, and Glutes

Use rollers/ lax balls/ kettlebells

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Saturday WOD

CrossFit 201 – CrossFit

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Warm-up

4 Minute Partner AMRAP:

Partner 1 – 5 deadlifts/5 good mornings with barbell

Partner 2 – Inchworms

*after each round, partners perform 5 synchro up downs

4 Minute AMRAP:

Partner 1 – 5 KB deadlifts/5 Russian Swings

Partner 2 -Hollow Rocks

*after each round partner’s perform

100 meter run w/light KB, switching at 50 meters

Metcon

Metcon (Time)

Time Cap: 35 minutes

PARTNER WORKOUT TEAMS OF 2

2 ROUNDS FOR TIME

80 Russian Kettlebell Swing RX+(70,53)| RX(53,35)

40 Deadlift RX+(245,175)|RX(205,145)

80 Burpees Over Bar

400 meters Run With Kettlebell*

*Partner 1 works while Partner 2

rests. Both partners run the 400 meters at the same time, can switch off holding the kettlebell as needed.

Cool Down

OPTIONAL BUN BLASTER

(On your own)

EMOM X 8 MINUTES

MIN 1 – Plank Hold

MIN 2 – Glute Bridge Hold

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