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Month: September 2019

Monday WOD

CrossFit 201 – CrossFit

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Warm-up

General Warm-up (7 min cap)

3-4 SETS

7 Barbell Stiff-Legged DL

7 Barbell Bent Over Row (:02 pause at sternum)

7/7 Leg Swings (barbell in flaghold)

7/7 Alt. Groiners

14 Barbell Hops

STRENGTH

3-3-3-3-3 Deadlift*

*Build to 3RM Deadlift.

Deadlift (3 rep max)

Metcon (Time)

Time Cap: 10 minutes

FOR TIME

200 meters Run

Into…

3 ROUNDS

15 Deadlifts RX+(185/135)| RX(135/95)

50 Double Unders

into…

200 meters Run

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Sunday WOD

CrossFit 201 – CrossFit

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Warm-up

600 meters Med Ball Line Run!

– Class lines up in lines of 5-7 athletes. The 600m run is a slow jog with about 1-2 feet between you and the next athlete. Lead runner starts with medball and throws it over their shoulder to the runner behind them. Once it reaches the last runner, they sprint to the front of the line with the medball. Repeat until 600m is complete.

Then with a partner:

– 10 Reps in unison PVC Pass Throughs

– 10 Reps in unison PVC Behind Neck Press

– 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart)

– 20 Reps Med Ball Twist and Hand Off (seated back to back)

– 10 Reps Med Ball Burpee and Chest Pass (3-4 feet part)

Quick Rest…

– 10 Reps in unison PVC Pass Throughs

– 10 Reps in PVC OHS (1⁄2 ROM focus on perfect mov’t, 1⁄2 squat then stand)

– 10 Reps in PVC OHS (FULL ROM focus on moving slow, :01 pause at bottom)

Metcon (Time)

Time Cap: 16 minutes

FOR TIME

15-12-9

Overhead Squat RX+(75/55)|RX(45/35)

Plate Ground to Overhead RX+ (45/35)| RX(35/25)

Toes to Bar

into…

12-9-6

Overhead Squat RX+(95/65)|RX(65/45)

Plate Ground to overhead RX+(45/35)| RX(35/25)

Toes to Bar

into…

9-7-5

Overhead Squat RX+(115/75)|RX(75/55)

Plate Ground to Overhead RX+(45/35)| RX(35/25)

Toes to Bar

*For RX/ RX+

Toes to bar must be done is (at least)

sets of 3.. no singles and no double Kip.

(Last set of 5 – 3/2 is OK).

Scale to Knees to parallel and work on your

kip if you’re going in singles please.

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Saturday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP x 5 MINUTES*

:20 Bike (Workout Pace!)

16 Shoulder Taps

8 Forward Lunges

6 Up-Downs

Metcon (10 Rounds for time)

EVERY 3 MINUTES FOR

30 MINUTES…

15/12 Cal Bike

12 Hand Release Push-Ups

9 Up-Down Box Jump Over (24/20)

Metcon (No Measure)

3 SETS FOR QUALITY*

15 DB Bent Over Row

30 Deadbugs

*Take adequate rest after workout.

For Deadbugs, hold DB at extension

in floor press while alternating legs,

15/15 for a total of 30.

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Friday WOD

CrossFit 201 – CrossFit

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Warm-up

3:00 min Bike/Row…

just FLOW and feel good!

Then…

3 Rounds

5 Inch-Worm Push-ups

5 Broad Jumps (land in 1⁄4 squat softly!)

5 BB Good Morning

10 Elbow Punches (behind neck)

5 BB Strict Press (behind neck)

10 Alt. V-Ups

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

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Thursday WOD

CrossFit 201 – CrossFit

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Warm-up

4 ROUNDS INCREASING EFFORT EACH ROUND

200 meters Row

7 Up Down Broad Jumps

7 Jumping Squats

7/7 DB Upright Row

7/7 DB Hang Power Snatch

:20 Walking Rest

Metcon (5 Rounds for reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – Row 500/400m

MIN 3 & 4 – 12 Burpee Over Bar + 6 Touch and Go Power Snatch RX+(115/75)| RX(75/55)*

*Power Snatch must be performed

Unbroken & Touch-N-Go in sets…

either 6 UB, 3/3, 4/2. No singles.
Score: total reps

Row 500/400 = 1 rep

Cool Down

FOR RECOVERY

4:00 Foam Rolling Upper Back

4:00 Banded Hamstring Stretch

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Wednesday WOD

CrossFit 201 – CrossFit

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Warm-up

2 ROUNDS

:30 Inchworms

:30 Cossack Squats

:30 Bootstrappers

-THEN-

AMRAP X 5 MINUTES

(WITH BARBELL)

10/10 Elbow Punches

:30 Squat Hold

10/10 Leg Swings

STRENGTH

3-3-3-3-3

Front Squat

*Build to 3 rep max Front Squat

Front Squat (3 rep max)

Metcon

Metcon (AMRAP – Reps)

PARTNER WORKOUT*

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…

150 Double Unders

100 DB Thrusters RX+(35/25)|RX(25/15)

150 Double Unders

Max Front Squats RX+ (185/135)| RX(135/95)

*Partner 1 works while Partner 2 rests.

Complete the work in order,

split up reps between partners any way.
Score max front squats

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Tuesday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP x 12 MINUTES

5 Light DB Devil’s Press

15 Jumping Jacks

10 Ring Rows

10 Straight Leg Sit-ups (minimize arm throw)

10 Scap Pull-ups (slow and controlled)

:30 Hollow Rocks

Technique / Skill Work

ON A 10:00 RUNNING CLOCK…

Chest to Bar & Bar Muscle-Up Development

Metcon (Time)

Time Cap: 16

FOR TIME

21-15-9

Russian Kettlebell Swing RX+(70/53)| RX(53/35)

Chest to Bar Pull-up

into…

15-12-9

American Kettle bell Swing RX+(70/53)| RX(53/35)

Bar Muscle-Up

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Monday WOD

CrossFit 201 – CrossFit

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Warm-up

3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)

10 Cal Row (Stays the same)

10 Squats – Front Squats (PVC) – Overhead Squats (PVC)

10 Push-ups – Ring Support Push-ups – Dip Negatives

10 Scap Pull-ups – Chin-ups – Pull-ups

10 Sit-ups – Leg Lifts – Hanging Knee Raises

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

800 meters Run

30 Front Rack Reverse Lunges RX+(95/65)| RX(65/45)

30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…

30-20-10,

Lunges stay 30 each round.

Cool Down

COOL DOWN FOR RECOVERY*

3:00 Slow Bike

3:00 Slow Walk

*Focus on calm nasal breathing.

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Sunday WOD

CrossFit 201 – CrossFit

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Warm-up

ON A 7:00 RUNNING CLOCK…

Get as far as you can, 7:00 Cap!

20 Cals on Bike or Rower

20 Russian Twists w/ Medball

20 Med Ball Floor Press w/ toss at top (bench press with med ball with toss to self)

20 Med Ball Ground to OH

20 Med Ball Alt Lunges

20 Med Ball Sit-ups w/ toss at top ( feet touching wall, situp, toss MB against wall at top)

Metcon (Time)

FOR TIME

50-40-30-20-10

Sit-up

*400 meter run after every set

Right into:

30 DB man makers
*RX weight = 1/3 of body weight

ie. Weight = 150

1/3 = 50

So use 2 25# DB’s!

Weight = 180

1/3 = 60

So use 2 30# DB’s!

Weight = 210

1/3 = 70

So use 2 35# DB’s

Mark weight of DB’s used in notes

*Man maker =

Pushup on DB

Row

Row

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Saturday WOD

CrossFit 201 – CrossFit

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Warm-up

“You go, I go” partner,

chipper style warm-up!

TIME CAP: 10 mintues

IN TEAMS OF 2…

100 Jumping Jacks

50 Air Squats

50 Sit Ups

50 Alternating Lunges

50 Up Downs

1,000 meters row (switching every 250 meters)

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall Ball (20/14)| Scaled(14/10)

Sumo Deadlift High Pull / Push Press (75/55)| Scaled(45/35)

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