Monthly Archives: September 2012

Saturday 120922

REMINDER: This weekend and every weekend, all classes are at our 44 W. 28th St. location ONLY. Thanks! Black Box WODs (check schedule for times): A: Press 3×3 @ 75% B: For time, 21-15-9 reps of: Overhead squats @ 115#/75#… Read more »

Friday 120921

Black Box WODs (check schedule for times and locations): A: Russian gymnastics warm-up B: Tag-Team “Fight Gone Bad” In teams of two, complete three rounds of “Fight Gone Bad.” One partner works at a time, and partners can switch off… Read more »

Thursday 120920

Black Box WODs (check schedule for times and locations): A: Find your 1 rep max on the front squat B: 7.5.08 Games WOD 5 rounds for time: 5 deadlifts @ 275#/185# 10 Burpees Beginner WODs (check schedule for times and… Read more »

Wednesday 120919

Black Box WODs (check schedule for times and locations): A: Mobility work B: “Grace” 30 Clean and Jerks For Time, 135#/95# Beginner WODs (check schedule for times and locations): A: Push Press 5×2 @ 85% of 1RM B: Three Rounds… Read more »

Congrats to Team Black Box!

By Coach Brian DeGennaro Congratulations to all the members and coaches of CrossFit NYC who competed this past Sunday (9/16) at the Rudy Sablo Memorial Weightlifting Competition! As “Team Black Box” they placed first in the team rankings. On the… Read more »

Tuesday 120918

Black Box WODs (check schedule for times and locations): A: Push Press 5×2 @ 85% B: 30 muscle-ups for time Beginner WODs (check schedule for times and locations): A: Russian gymnastics warm-up B: “Fight Gone Bad” (scaled) Three rounds of:… Read more »

Monday 120917

Black Box WODs (check schedule for times and locations): A: Russian gymnastics warm-up B: “Fight Gone Bad!” Three rounds of: Wall-ball, 20#/14# ball, 10 ft target (Reps) Sumo deadlift high-pull, 75#/55# (Reps) Box Jump, 20″ box (Reps) Push-press, 75#/55# (Reps)… Read more »

Sunday 120916

NOTE: This weekend and every weekend, all classes happen at our 44 W. 28th St. location ONLY! Black Box WODs (check schedule for times): A: Mobility work B: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95#/65# Thrusters… Read more »

Saturday 120915

NOTE: This weekend and every weekend, all classes happen at our 44 W. 28th St. location ONLY! Black Box WODs (check schedule for times): A: Russian gymnastics warm-up B: Hoover Ball (PDF file) Beginner WODs (check schedule for times): A:… Read more »