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Month: August 2019

Sunday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP x 5 MINUTES

100 meter Run

5 Burpees

10 RKBS (workout weight)

15 Air Squats

Metcon (Time)

“”WHISKEY TANGO FOXTROT””

FOR TIME*

(Time Cap 45 minutes)

Run 2 Miles

60 Back Squats (Bodyweight)

60 KB Swing RX+(53/35)|RX (35/26)

60 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. (ie: 4 rounds 800 meter run, 15 squats, 15kbs, 15 pu…Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

*Bodyweight means – your bodyweight on the bar 🙂

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Saturday WOD

CrossFit 201 – CrossFit

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Warm-up

3:00 Row

(EZ–Mod–Hard…increasing each min) Into…

3 Rounds

8 Tempo Deadlifts (30×1)

4 Push Up to Down Dog

8 Tempo Good Mornings (30×1)

4 Burpees

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift*

*Not 3RM Deadlift…heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21 total reps.

Deadlift

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

Row 300 meters

7 Burpee Over Bar

3 Deadlift RX+ (255/175)| RX (185/135)*

*Every round add (2) More DL.

3-5-7-9 and so on…until the end of the AMRAP.

Cool Down

OPTIONAL FINISHER

NOT FOR TIME

30 Strict Pull-ups*

*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Hold.

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Friday WOD

CrossFit 201 – CrossFit

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Warm-up

3 Rounds

10 Banded Face Pulls (:02 hold at top)

20 Plank Shoulder Taps

2 Rounds

200 Meter Jog

10 Plate Hops (Quick feet!)

8 Tempo Pushups (2121)

4 Tempo Pullups/ Ring Rows (30X1)

Metcon (2 Rounds for reps)

2 Rounds

Min. 1) Max Bench Press*

Min. 2) 100m Run

Min. 3) Max Pull-Ups

Min. 4) Max Bench Press

Min. 5) 50 Double Unders

Min. 6) Max Pull-Ups

Min. 7) Max Bench Press

Min. 8) 100m Run

Min. 9) Max Pull-Ups

Min. 10) Max Bench Press

Min. 11) 50 Double Unders

Min. 12) Max Pull-Ups

*Bench weight= moderate to heavy (shoot for 4-6 reps for 8 total sets)

*Strict Pullups for RX+

*Bench – Cardio (run/ jump) – Pullups

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Thursday WOD

CrossFit 201 – CrossFit

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Warm-up

2 Rounds

20 Jumping Jacks

40 Mountain Climbers

20 Lunges

40 Hollow Flutter Kicks

20 Groiners with Twist

20 Air Squats

10 Forward Leg Swings

10 Lateral Leg Swings

Metcon (2 Rounds for reps)

RECOVERY WORKOUT*

EMOM x 10 MINUTES

MIN 1 — AMRAP of 3 Up-Downs + 3 KB Swings

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 3 Jump Squats + 3 Sit-ups

MIN 2 — Row or Bike, Moderate Effort
Each EMOM is one round

Score the AMRAPs

Cool Down

FOR RECOVERY 8:00 Flow Stretching*

4:00 Lower Body, Hips & Hammies

4:00 Upper Body, Lats & Shoulders

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Wednesday WOD

CrossFit 201 – CrossFit

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Warm-up

3 ROUNDS

:30 Bike

10 PVC Pass Through

10ft Duck Walk*

5 Superman / 5 Hollow Rock

5 Broad Jumps

*For the duck walk first round will be with empty hands,

2nd round PVC in the back rack,

3rd round PVC overhead like an OHS.

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to 1REp max Snatch*

*Power or Squat, Athlete Choice

Snatch (1 rep max)

Metcon (AMRAP – Reps)

ON 7:00 RUNNING CLOCK…

50/40 Cal Bike

Max Power Snatch RX+ (135/95)| RX(95/65)

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Tuesday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Arm Circles

10 Arm Crosses

3 Wall Walks

Technique / Skill Work

EMOM x 10 MINUTES

MIN 1 – 3-5 Reps of Gymnastic Goat*

MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement

that athlete needs specific practice on…

HSPU

Pull-Up Muscle-Up

HS Walk

Ring Dip or Bench Dip

Metcon (5 Rounds for reps)

EVERY 3:00 FOR 15 MINUTES

Run 200m

30 Double Unders

15 Handstand Push-ups RX+/ 15 DB Push Press (40/30)|(30/20) RX

Hspu = rx+

Db push press = rx (mark weight in notes)

Cool Down

FOR RECOVERY

5:00 Foam Rolling

Focusing on Lats & Upper Back

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Monday WOD

CrossFit 201 – CrossFit

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Warm-up

3 ROUNDS (For quality) –

12:00 CAP

200m Jog

25m Walking Lunges

10 Single Leg KB Romanian Deadlift

5/5 KB Push Press

10 KB Goblet Squats

10 Russian KB Swings

– 1:00 Rest b/t Rounds –

STRENGTH

10-10-10

Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy.

Reverse lunge, alternating legs

each rep for 10 total reps.

Bar comes from the rack.

Back Rack Lunge (10-10-10)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

40 Russian KBS 50/35

40 KB Stationary Lunges

20 Toe to Bars

Athlete choice for forward or reverse lunge.

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Sunday WOD

CrossFit 201 – CrossFit

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Warm-up

400 meter jog as a class 🙂

25’ each…

-Samson Stretch

-Floor Sweepers

-Inch Worms

-Toy Soldier Kicks

-Frog Jumps (Full Squat, then jump for height)

-Broad Jumps

-Up Down Broad Jumps -Burpee Broad Jumps

Metcon (Time)

FOR TIME*

2 ROUNDS

15 Hang Power Snatch (95/65)

15 Burpee Over Bar

200 meters Run

-Rest 2:00-

2 ROUNDS

12 Hang Power Snatch (135/95)

15 Burpee Over Bar

200 meters Run

-Rest 2:00-

2 ROUNDS

9 Hang Power Snatch (155/105)

15 Burpee Over Bar

200 meters Run

*Score is the combined time for all three efforts including the rest periods.

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Saturday WOD

CrossFit 201 – CrossFit

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Warm-up

ON A 10:00 RUNNING CLOCK…

200m Team Jog (run together)

40 American KB Swings

40 Air Squats

40 Plate Ground to Overhead

40 Up Downs

40 Plate Push Press

40 Sit Ups

WORKOUT PREP

Alt EMOM x 6 MIN

Odd – 10/8 calorie row

Even – 5 Wall Balls/5 Box Jump

Metcon (Time)

“””STRAIGHT 100.””

FOR TIME

25 Cal Row

20 Wall Balls (20/14)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls (20/14)

30 Box Jumps (24/20)

25 Cal Row

50 Wall Balls (20/14)

50 Box Jumps (24/20)

25 Cal Row

Cool Down

FINISHER

2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)

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Friday WOD

CrossFit 201 – CrossFit

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Warm-up

3 sets Not For Time

10 Banded Good Mornings

30′ Crab Walk (high hips)

10 Banded Pull Aparts (:02 pause)

20 Plank Shoulder Taps

5 Scap Pushups/ 5 Pushups

STRENGTH

3 Sets

8-10 Dumbell Floor Presses (2121)

:20-:30 Chin over bar pull up hold

Metcon (Weight)

3 sets
record DB weight and reps in comment

Metcon (Time)

4 Rounds

15 DB Deadlifts 50/35

9 Weighted Situps (GDH optional) 20/14

6 Renegade Rows*

3 Muscle Up + 3 Ring dips**

Rest 1:30 between rounds

*1 Rep of Renegade Row =

Pushup, row left, pushup, row right

**1 Rep = 1 muscle up + 3 dips at top of muscle up.

First dip from MU does not count towards dips.

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