Monthly Archives: January 2013

Thursday 130117

Black Box WOD/Beginner WOD: A1: Power clean 3×2; A2: Weighted pushup 3×6-8 [Beginner scaling: Pushup 3×8-12 (add a band around the back if needed).] Black Box scaling: B: With a partner complete: 100 chest-to-bar pullups, 100 ring dips, 100 toes… Read more »

CrossFit NYC Varsity Program

One of the things we do best at CrossFit NYC is scheduling. By summer, we expect to be running over 250 WOD classes per week. This gives our members tremendous flexibility. Starting this spring, we will be expanding our schedule… Read more »

Wednesday 130116

Black Box WOD/Beginner WOD: Black Box classes [please note this is a TESTING DAY!]: A: Take 25 minutes to work up to a heavy single strict press and heavy single weighted pullup – go for a PR only if you… Read more »


Written by Coach Jason Lapadula In the next month and a half, we will be going through a testing phase at CrossFit NYC. The purpose of this testing is to gather data for the gym to better tailor the programming… Read more »

Tuesday 130115

Black Box WOD/Beginner WOD: Black Box scaling: 5 minutes, as many reps as possible (“AMRAP”) of: 10 plate ground to overhead (45#/25#), 10 situps; rest 5 minutes. 4 minutes, AMRAP of: 8 plate ground to overhead, 8 situps; rest 4… Read more »

Monday 130114

Black Box WOD/Beginner WOD: A1: Front squat 3×4-6; A2: Pullup 3×5 (add weight if needed) [Beginner scaling: 3×8-12 pullups or assisted pullups] B: On the minute for 10 minutes: 3 front squats at 60-70% of today’s heaviest set, 6 pullups… Read more »

Friday 130111

Black Box WOD/Beginner WOD: A: Black Box scaling: 3 sets not for time: 3 muscle-ups, 5 handstand pushups Beginner scaling: 3 sets not for time: 5 false-grip pullups/6-8 ring rows, 5 ring dips/10 ring pushups B: Black Box scaling: For… Read more »

Thursday 130110

Black Box WOD/Beginner WOD: A1: Back squat 3×6-8; A2: alternating 1-leg [Black Box scaling] or 2-leg [Beginner scaling] jump & reach (contralateral) 3×6 B: 10-minute AMRAP: 10 heavy kettlebell swings (Russian), 30 double-unders [beginners can sub 60 single-unders] CFE WOD:… Read more »