October 20, 2017

779 Susquehanna Ave, Franklin Lakes, NJ 07417 // P: 201.485.8800 // info@crossfit201.com

Crossfit 201 WOD

Crossfit201 Daily Wod

Friday

October 20, 2017

Athletes,

The WOD for Friday,  October 20, 2017 will be

3 rounds
(1/1) Turkish Getups
15 Toes to bar

Then

4 Rounds
400 meters run
15 KB snatches right arm
15 KB snatches left arm

RX+ 53/35 / RX 35/ 26

A Bad Day Can Be Made Better by Going to CrossFit 201

Thursday

October 19, 2017

Athletes,

The WOD for Thursday, October 19, 2017 will be

5 Rounds
500 meter row
15 bench press 135/95

Then

Cash Out:

3 sets

Single-Arm Dumbbell Row x 8-10 reps each @ 2111

*Row to hips, not chest
*Pick a moderate weight where you can maintain good form throughout all reps.

Get those Guns Out!

Wednesday

October 18, 2017

Athletes,

The WOD for Wednesday,  October 18, 2017 will be

For time

800 meters run
21 deadlifts
21 back squats
800 meters run
15 deadlifts
15 back squats
800 meters run
9 deadlifts
9 back squats

205/135 RX+
185/115 RX

*Use 2 barbells if needed if class size allows.
*Back squats off the floor.

Beast Mode on!

Tuesday

October 17, 2017

Athletes,

The WOD for Tuesday, October 17, 2017 will be

EMOTM 8 minutes
5 strict pullups + 5 strict ring dips

*Scale up or down as needed.
Record total reps

Then

AMRAP 20 minutes
1 round of Cindy
1 Hang Power Snatch
1 round of Cindy
2 Hang Power Snatches
1 round of Cindy
3 Hang Power Snatches
ETC…

Cindy = 5 pull ups, 10 push ups, 15 air squats

Let’s power up Cindy!

Monday

October 16, 2017

Athletes,

The WOD for Monday, October 16, 2017 will be

Front Squat

EMOTM 10 minutes
1 Front Squat

*Build to a heavy single

Then

AMRAP 12 minutes
(95/65 RX+/ 75/55 RX)

3 Thrusters
3 Bar Facing Burpees
1 rope climb
6 Thrusters
6 Bar Facing Burpees
1 rope climb
9 Thrusters
9 Bar Facing Burpees
1 rope climb
12
12
1
15
15
1
etc…

A community builds you up

Sunday

October 15, 2017

Athletes,

The WOD for Sunday, October 15, 2017 will be

Strongman Partner Workout!

Spend 10 minutes practicing
Stone to Shoulder skill work

AMRAP 15 minutes
3 Stone to Shoulder
6 Pushups from stone
9 Air Squats

Rest 3 minutes

EMOM 10 minutes
Even :30 Stone Hold
Odd :30 Hollow Hold

*No RX weight. Pick a stone or Dball
that challenges you, but you can keep
moving throughout the AMRAP. Mark weight
used in the notes.
*Stone hold – elbows under the stone, stone at chest, above belly button.

*AMRAP – partners alternate full rounds.
*EMOM – Partner 1 holds stone, Partner 2
holds Hollow position. Switch in the next
minute.

Stronger Together!

Saturday

October 14, 2017

Athletes,

The WOD for Saturday,  October 14, 2017 will be

 

EMOTM 10 minutes
RX+
10 Burpee Box Jump Overs (lateral) 24/20

RX
7 Burpee Box Jump Overs (lateral) 24/20

*Ideally you want to be working :30 seconds, and resting :30 seconds.
For scaling: in your warm up, count how many you can do in :30 seconds and stick to that number for all 10 rounds.

Then

For Time

9 Bar Muscle Ups
21 Push Jerks 115/80
7 Bar Muscle Ups
15 Push Jerks 115/80
5 Bar Muscle Ups
9 Push Jerks 115/80

Scale with Chest to Bar Pull ups and Ring Push ups.

Push Yourselves Harder

Friday

October 13, 2017

Athletes,

The WOD for Friday, October 13, 2017 will be

Friday the 13th WOD

Midline Finisher

4 Rounds
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks (50 total)
30 Good Mornings 45/35

*Not for time

Then

Lurong Living WOD 4

10 minutes CAP

Level 3
10 Deadlifts
20 Double Unders
8 Deadlifts
40 Double Unders
6 Deadlifts
60 Double Unders
4 Deadlifts
80 Double Unders
2 Deadlifts
100 Double Unders

Level 2
10 Deadlifts
10 Double Unders (or 20 singles)
8 Deadlifts
20 Double Unders (or 40 singles)
6 Deadlifts
30 Double Unders (or 60 singles)
4 Deadlifts
40 Double Unders (or 80 singles)
2 Deadlifts
60 Double Unders (or 100 singles)

Level 1
10 Deadlifts
20 Singles
8 Deadlifts
40 Singles
6 Deadlifts
60 Singles
4 Deadlifts
80 Singles
2 Deadlifts
100 Singles

Weights:
Level 3: 225/175
Level 2: 185/145
Level 1: 135/95

Keep Building Up

Thursday

October 12, 2017

Athletes,

The WOD for Thursday,  October 12, 2017 will be

Chipper Thursday WOD

1000 meters row
40 Kettle Bell Swings 50/35
40 push ups
800 meters row
30 Kettle Bell Swings 50/35
30 push ups
600 meters row
20 Kettle Bell Swings 50/35
20 push ups
400 meters row
10 Kettle Bell Swings 50/35
10 push ups
200 meters row

Make every Rep COUNT!

Wednesday

October 11, 2017

Athletes,

The WOD for Wednesday, October 11, 2017 will be

 

3 rounds

600 meter run

Rest 2 minutes

*Pace them out so that each run gets progressively faster.
Your last run should be your fastest. Record only your last run.

Then

AMRAP 15 minutes
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35 RX+/ 35/20 RX)
9 Dumbbell Clean and Jerks (50/35 RX+/ 35/20 RX)

There is always time for CrossFit

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