June 27, 2017

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

Crossfit 201 WOD

Crossfit201 Daily Wod

Tuesday

June 27, 2017

Athletes,

The WOD for Tuesday, June 27, 2017 will be

EMOTM 8 minutes
1 Hang Snatch Pull
1 Hang Squat Snatch

Then

4 rounds
AMRAP 5 minutes
3 Hang Squat Snatch 115/75
6 Overhead Squats 115/75
9 Burpees over Bar

1 minute rest between rounds

It always seems impossible until it’s done!

Monday

June 26, 2017

Athletes

The WOD for Monday, June 26, 2017 will be

 

Back Squat
5×5

Every 90 seconds
Slowly build up to set 4
Find daily max in set 4

If you know your max from last time:
Match that max in set 3 and use set 4
to increase it by no more than
5lbs (upper body) and 10lbs (lower body)
Set 5 is a drop set – 90% of max

Then

AMRAP 12 minutes
15 Wall Balls 20/14
12 KBS 70/53 RX+ 53/35 RX
9 Box Jump Overs 24/20

Let’s Do This!

Sunday

June 25, 2017

Athletes,

The WOD for Sunday,  June 25, 2017 will be

 

Partner WOD

AMRAP 15 minutes
Partner 1:
6 Pushups
6 Hang Power Snatches 95/65 RX+/ 75/55 RX
6 OHS 95/65 RX+/ 75/55 RX

Partner 2:
2 rope climbs

*Switch when both partners are done with their round.

3 minute rest

AMRAP 5 minutes
Thrusters
95/65 RX+/ 75/55 RX

*Every time you break/ switch 5 synchro burpees over bar penalty

2 minute rest

AMRAP 4 minutes
Double Unders

*Switch as necessary

Strength in Numbers

Saturday

June 24, 2017

Athletes,

The WOD for Saturday, June 24, 2017 will be

 

EMOTM 10 minutes
1 – 40′ handstand walk

Scale Option 1:
1 wall walk out + 10 shoulder taps

Scale Option 2:
Pike Handstand walk around box
1 complete circle
Even minutes – go right
Odd minutes – go left

Then

Scotty

AMRAP 11 minutes
5 Deadlifts 315/205
18 Wall Balls 20/14
17 Burpees Over Bar

The Body Achieves what the Mind Believes

Friday

June 23, 2017

Athletes,

The WOD for Friday, June 23, 2017 will be

10 minutes
Work up to a heavy High Hang Squat Clean

Then

3 rounds
21 Calorie Row
15 HSPU
9 Front Squats
185/115 RX+/ 135/95 RX

Excuses are Useless
Results are Priceless

Thursday

June 22, 2017

Athletes,

The WOD for Thursday, June 22, 2017 will be

 
EMOTM 8 minutes
7 air squats
7 pull ups
7 burpees

*Scale reps so you finish ALL ROUNDS within a minute with some time to rest.
Don’t turn this into an 8 minute AMRAP.

Then

800 meters Run
20 Abmat Sit-ups
20 Sumo Deadlift High Pull, 75/55
600 meters Run
25 Abmat Sit-ups
25 Sumo Deadlift High Pull
400 meters Run
30 Abmat Sit-ups
30 Sumo Deadlift High Pull
200 meters Run

Consistency is Key

Wednesday

June 21, 2017

Athletes,

The WOD for Wednesday, June 21, 2017 will be

 

5 rounds
Every 2 minutes
Sprint 200 meters

Then

8 rounds
Every 2:30
5 Power Clean and Jerks 185/120
10 Kettle Bell Swings 70/53
15 Toes to Bar

*Record time for each interval.

Goal is Consistency.

Tuesday

June 20, 2017

Athletes,

The WOD for Tuesday, June 20, 2017 will be

 

EMOTM 8 minutes
1 legless rope climb + 10 strict ring dips

Scale Down:
1 rope climb + 10 kipping ring dips

Scale Up:
Even minutes: 1 pegboard ascent
Odd minutes: 15 ring dips

Then

200 meters Farmer’s carry
then
2 rounds
20 DB Front Squats
20 DB Power Clean and Jerks
20 DB Lunge steps (10/10) (low carry)
20 Push ups
then
200 meters Farmer’s carry

RX+ 50/35
RX 35/20
*Use either DB or KB if short on weights

I Can and I Will

Monday

June 19, 2017

Athletes,

The WOD for Monday, June 19, 2017 will be

Front Squat
15 minutes to work up to a heavyset of 5.
Rest as needed. Try to hit a PR.

Then

16 minute Time Cap
800 meter run
50 Box Jumps 24/20
40 L Pullups RX+/ Pullups RX
30 Pistols
20 Bar Muscle Ups RX+/20 C2B Pullups RX
10 Burpees Box Jump Overs 24/20

Sometimes you win, sometimes you learn

Sunday

June 18, 2017

Athletes

the WOD for Sunday June 18, 2017 will be

 

PARTNER WOD

AMRAP 5 minutes

Calorie Row

AMRAP 7 minutes

10 Burpee Box Jump Overs (24/20″)
6 Man Makers 55/35 RX+/ 35/20 RX

AMRAP 9 minutes

200m Run
20 Pushpus
30 DB snatches 55/35 RX+/ 35/20 RX

*1 partner works, other partner rests (except run).
3 minute rest between AMRAPS

Together for time

View Past WODs By Month