Monthly Archives: February 2013

Friday 130301

Black Box WOD/Beginner WOD: A: 1 Power Snatch + 2 Hang Snatch (above the knee) x7 sets [Black Box scaling:] B: 5 sets: 10 unbroken back squats (135#/95#), 10 unbroken pullups, 20 mountain climbers, rest 4 minutes–all-out effort [Beginner scaling:]… Read more »

Free T-shirts!

We have a limited number of “500 Strong” t-shirts that were given to CrossFit NYC members who participated in last year’s Open (sizes: men’s M, L, XL). Members who register for this year’s Open are eligible for a free shirt,… Read more »

Thursday 130228

Black Box WOD/Beginner WOD: [Black Box scaling:] A: 3 sets not for time: 5 muscle-ups, 5 handstand pushups, 10 strict toes-to-bar. [Beginner scaling:] A: 3 sets not for time: 10 pullups, 10 toes-to-bar/hanging knee raises, 5 ring dips/10 ring pushups…. Read more »

Wednesday 130227

Black Box WOD/Beginner WOD: Black Box WOD [remember today is a TESTING day!] A: Take 15 minutes to work up to a max-height box jump B: “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups… Read more »

Jason Wong – Setting the Standard

Leadership.  It’s part of a natural progression in Crossfit…one that evolves as we progress in our training.  As our capacity improves, so does the intensity of our tests.  Fitness evolves into competition.  Competition gives us the confidence and experience to… Read more »

Tuesday 130226

Black Box WOD and Beginner WOD: A: 1 Clean Pull + 1 Clean + 1 Hang Clean x7 sets B: 5 rounds for time: 5 deadlifts (275#/185#), 10 burpees [Beginners: scale down the load on deadlifts] CFE WOD: 15 min… Read more »

Monday 130225

Black Box WOD and Beginner WOD: A1. Reverse Lunge 3×8-10/side (no alternating) – weaker side first; A2. Scapular wall slide 3×8. B: With a partner – 20 min AMRAP: 1 c2b pullup, 1 box jump (24″/20″), 2 c2b pullups, 2… Read more »

Sunday 130224

REMINDER: All weekend classes at 28th St. location ONLY. Black Box WOD and Beginner WOD: [Black Box scaling:] A: 3 sets not for time: 3-5 muscle-ups, 5 HSPU/10 ring dips, 20-30 sec. L-hold. B: On the minute for 30 minutes:… Read more »

Saturday 130223

REMINDER: All weekend classes at 28th St. location ONLY. Black Box WOD and Beginner WOD: [Remember this is a TESTING day!]: A: Take 15 minutes to work up to a 1RM Overhead Squat. B: 10 minute AMRAP: 10 KB Swings… Read more »