Monthly Archives: December 2010

Filthy Friday

Friday 101210 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound… Read more »

8 Crazy Nights!

Thursday 101209 BLACK BOX WOD: At the request of several members, we’re interrupting the current pressing skill sequence to celebrate Hanukkah CrossFit-style! “8 Crazy Nights!” (courtesy CF Albany) 8 rounds for time of: 8 Hanging Pull-ups 8 Ascending Box Jumps… Read more »

Come in from the cold (x3)

Wednesday 101208 Three rounds for time of: Run 400 meters 15 Pull-ups 50 Squats 15 Pull-ups Post time to comments. Hari’s commentary on today’s workout: This is an old-fashioned CrossFit WOD. (If it were a modern WOD, there would be… Read more »

Deads of Winter

Tuesday 101207 Resting 60 seconds between sets: Deadlift 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments. Carlos shows us his shirtless, sideways, new-found muscle-up! Carlos’ Muscle-up! from CrossFit NYC on Vimeo. Fountain of youth in your muscles? (via) Callus care and why gloves… Read more »

Monday Triplet

Monday 101206 21-18-15-12-9 rep rounds of: 115 pound Power snatch Wallball shots, 20 pound ball Knees to elbows Post time to comments. Hari’s commentary on today’s workout: We’ve had two Rest Day cycles devoted to the snatch. It’s time to… Read more »

Pressing ladder

Sunday 101205 BLACK BOX WOD (current skill: the press): 5 ladders with a kettlebell, a dumbbell, or a barbell with your 10-rep max. Press 1, 2, 3, 4, 5 (left & right if kettlebell or dumbbell) x 5. Set down… Read more »

Thruster Thursday

Thursday 101202 Five rounds for time of: Row 500 meters 135 pound Thruster, 7 reps Post time to comments. Compare to 100125. Hari’s commentary on today’s workout: The only thing that can make thrusters worse is making them heavier. Unless… Read more »