Monthly Archives: March 2013

Monday 130401

Now that we have done some testing (and hopefully blasted through a few PR’s), it’s time to collect that information so we can better cater the programming to our specific population at CrossFit NYC. Please take a few moments to… Read more »

Sunday 130331

REMINDER: This weekend and every weekend, all classes at 28th St. location ONLY. In addition, please read our April Schedule Changes if you haven’t already. Black Box WOD/Beginner WOD: A. Back Squat 3×10 @ 70% B. 3x500m max effort row… Read more »

Saturday 130330

REMINDER: This weekend and every weekend, all classes at 28th St. location ONLY. In addition, please read our April Schedule Changes if you haven’t already. Open WOD 13.4: Click here for more info. (Schedule info HERE.) Black Box WOD/Beginner WOD:… Read more »

Friday 130329

Open WOD 13.4: Black Box WOD/Beginner WOD: [Black Box scaling:] A1. Walking Lunge 3×20/side (DB/KB in farmer’s carry); A2. Partner overhead stretch (“prison stretch”) 3×30 sec. B. 50 burpees for time; rest 5 minutes x2 sets. [Beginner scaling:] A1. Walking… Read more »

Thursday 130328

Open WOD 13.4: Click here for more info. (Schedule info HERE.) Black Box WOD/Beginner WOD: “Tabata This!” Tabata Row Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata Sit-up… Read more »

Wednesday 130327

Black Box WOD/Beginner WOD: A1. Front Squat 3×3 w/ 2 sec. pause at the bottom; A2. Pullup 3×10 (add weight if needed). B. For time: 100 DUs, 30 pullups, 30 front squats (135#/95#), 30 pullups, 100 DUs. A1. Front Squat… Read more »

Tuesday 130326

Black Box WOD/Beginner WOD: A1. 2 push press + 1 split jerk x5 sets; A2. Lateral lunge w/ KB pulse 3×4/side [Black Box scaling:] B. 5 rounds: 1 minute KB swing (2pd/1.5pd)/1 minute rest–30 reps per round is the goal…. Read more »

Monday 130325

Black Box WOD/Beginner WOD: A: 3-position snatch x5 sets B: “CMC Pit Practice”: 7-minute AMRAP: 7 push presses (75#/45#), 7 American KB swings (20kg/12kg), 7 burpee box jump overs (20″) CFE WOD: ‘Count Back From 10’: 10-9-8-7-6-5-4-3-2-1 sets of situps… Read more »