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Category: W.O.D.

Monday WOD

CrossFit 201 – CrossFit

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Warm-up

2:00 EZ Row Followed By…

3 ROUNDS FOR QUALITY… :

30 Couch Stretch (Left Leg)

:30 Couch Stretch (Right Leg)

:30 Tempo Air Squats (33X1)

:30 Squat Hold

STRENGTH

5×3 (30X1)

Back Squat @65-75% of 1Rep Max*

-Rest 2:00 between Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5.

Note the slower tempo.

Back Squat (5 x 3)

Metcon

Metcon (3 Rounds for reps)

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat RX+ (135/95)| RX (95/65)

400 meters Run

*Rest the remainder of the time

until 5:00 then start the next set.

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Sunday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP X 5 MINUTES

30 Jumping Jacks

10 Push-ups

30 Mountain Climbers

10 Lunges

Then

1:00 of Child’s Pose

1:00 of T-Spine Windmill Stretch (Each Side)

STRENGTH

Time Cap: 20 minutes

PARTNER STRENGTH

10-9-8-7-6-5-4-3-2-1

*Work in teams of 2- 3 changing

weights as needed.

Rest as needed b/t sets.

RX = Bench Press (Bodyweight)

All sets must be unbroken

Same weight for ALL SETS

Metcon (Weight)

Bench Press

Metcon

Metcon (Time)

FOR TIME

40-60-80-60-40

Plate Jumps*

10-20-40-20-10

Toes to Bar

*Plate jumps are both feet

off then on to plate. Fast footwork!

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Saturday WOD

CrossFit 201 – CrossFit

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Warm-up

Partner 400 meters Jog w/ Medicine Ball pass

Into…

6 ROUNDS (3 rounds per partner)**

10/8 Cal Bike

20 Alternating Single Leg V-Ups

10 KB Sumo Deadlift High Pulls

20 Suitcase Lunges

**Partner 1 works, while Partner 2 stretches…

perform a stretch or hold each round they are “off”.

Example:

Alternating Groiners –

Pigeon Stretch –

Dead hang / Scap Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

“FROZEN ROPE”

AMRAP x 18 minutes

20/15 Cal Bike

2 Rope Climb

20 Plate Squat Clean RX+(45/35)| RX(25/15)

2 Rope Climb

Cool Down

COOL DOWN NOT FOR TIME

400 meters Walk as a class

*Calm nasal breathing only

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Friday WOD

CrossFit 201 – CrossFit

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Warm-up

500 meters Row (2 min max) into…

2 SETS…

50 Plate Hops

40 Mountain Climbers

30 Jumping Jacks (Clap overhead & behind the back)

20 Plate Ground to Overheads

10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)

EXTENDED WARM-UP

3 SETS*

4 Strict Press (10X2) +

4 Push Press (10X2)

*:02 pause at the top of each rep.

Superset each set with

20 Glute Bridge-Ups.

SET 1 – Empty Barbell

SET 2 – Building Weight

SET 3 – Workout Weight

Metcon

Metcon (Time)

Time Cap: 25 minutes

FOR TIME

1000 meters Row

800 meters Run

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

40 Push Press RX+(115/75)|RX(95/65)

500 meters Row

400 meters Run

25 KB Swing

20 Push Press

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Thursday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP x 8 MINUTES

– Coach turns over a card and

athletes perform that number

of reps based on the number on

the card.

Aces are wild, coaches choice!

Faces are 10 reps.

Movements are determined by the suit of the card…

Spades – Up-downs

Clubs – Plate Ground to OH

Hearts – Sit-ups

Diamonds – Light DB Thruster

Metcon

Metcon (5 Rounds for reps)

TABATA

8 SETS, :20 WORK / :10 REST

TABATA 1 – Box Jump (20)

TABATA 2 – Push-Ups

TABATA 3 –

DB Bent Over Row RX+(35/25)| RX(25/15)

TABATA 4 – KBS RX+ (53/35) RX(35/26)

TABATA 5 – Strict Hollow Flutter Kicks

Cool Down

FINISHER

“SUNS OUT, GUNS OUT”

3 SETS

12/12 Concentration Curls

-Rest as Needed between Sets-

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Wednesday WOD

CrossFit 201 – CrossFit

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Warm-up

3 ROUNDS…

10 Cal Bike

5 Inchworms

10 Alt. Spiderman Lunges

5 Scap Pull-ups

5 Tight Kip Swings

STRENGTH

EMOTM 8 minutes

1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.

Squat Clean (8 x 1)

Metcon

Metcon (Time)

Time Cap: 12 minutes

3 ROUNDS FOR TIME

200 meters Run

10 Chest to Bar Pull-ups

21 Deadlift RX+(225/155)|RX(155/105)

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Tuesday WOD

CrossFit 201 – CrossFit

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Warm-up

Increase Spreed with Every AMRAP

AMRAP x 7 MINUTES

10 Up-Downs

10 Plate Deadlifts

5/5 Body Weight Lunges

– Rest 1:00 –

AMRAP x 5 MINUTES

8 Up-Downs

8 Plate Deadlifts

4/4 Front Rack Plate Lunges

– Rest 1:00 –

AMRAP x 3 MINUTES

6 Up-Downs

6 Plate Deadlifts

3/3 OH Plate Lunges

Metcon

Metcon (7 Rounds for reps)

EMOM x 21 MINUTES

MIN 1 — 12/10 Cal Bike

MIN 2 — 12 Burpee Step-Ups (24/20)

MIN 3 — 12/12 DB Step Back Lunges (Athlete Choice)

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Monday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP x 6 MINUTES

3 Burpee Broad Jumps

5 Inchworms (no push-up)

5/5 Groiners

5 Air Squats with :02 Pause at the Bottom

10/10 Banded Side Steps

Into…

1 ROUND (With an Empty Barbell)

10 Back Squats

10 Good Mornings

5/5 Cossack Squats

10 Tempo Back Squats (3131)

STRENGTH

5×5 (20X1)

Back Squat

@65-75% of 1RM*

-Rest 2:00 between Sets-

*Heavier than the previous

week’s 5×5.

Note the :02 descent

vs. :03 descent last week.

Back Squat (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 minutes

15 Wall Ball (20/14)

25 Double Under

Cool Down

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Slow Pedal on Bike

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Sunday WOD

CrossFit 201 – CrossFit

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Warm-up

4 ROUNDS

100 meter Run

8 Plate Ground to Overhead 8 Push-ups

8 Lunge & Twist

:20 Hollow Rock

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaled: 35/26

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Saturday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP 7 MINUTES

8/8 Single Leg DB RDLs

5 Inchworms

20 Glute Bridge Ups

STRENGTH

PARTNER STRENGTH

IN TEAMS OF 2…

EMOM x 10 MINUTES

MIN 1 –

3 Deadlift (Athlete

Choice, Heavy)

MIN 2 –

6 Seated DB Arnold

Press (Athlete Choice,

Moderate)*

*Seated DB press can be

done from a bench or box.

Deadlift (5 x 3)

Dumb Bell Press (5 x 6)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes

400 meter run

10 Burpees

5 Ring Muscle Ups

500/450 meter row

10 Burpees

5 Bar Muscle Ups

21/15 Cal Bike

10 Burpees

5 Rope Climbs

*Scoring:

400 meter run = 1 rep

500/ 450 meter row = 1 rep

Each cal on bike = 1 rep

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