Monthly Archives: April 2013

Wednesday 130501

Black Box WOD/Beginner WOD: A. Power snatch + overhead squat 5×1+2 B. 10 minute AMRAP: 3 bar muscle up (C2B pull up), 6 clapping (plyo) push up, 9 jump squats CFE WOD: 3 people on a team. Two of the… Read more »

Tuesday 130430

Black Box WOD/Beginner WOD: A. Push Press 5×3 B. Core: 4 rounds- 30 seconds mountain climbers, 30 seconds plank hold (No score) C. 3 rounds: 2 minute max effort row, rest 6 minutes CFE WOD: One mile with 20 walking… Read more »

Monday 130429

Black Box WOD/Beginner WOD: A. Hang squat clean + squat clean 5×1+1 B. 8 minute AMRAP: 20 double unders, 15 russian kettlebell swings 2 (1.5) / 1.5 (1) pood, 10 T2B CFE WOD: 4 Rounds of 4X100m sprints with a… Read more »

Sunday 130428

REMINDER: This weekend & every weekend, all classes at our 28th St. location ONLY. Black Box WOD/Beginner WOD: A. Push Up or Dip EMOMx10 (choose a rep range that allows you to succeed, try to go up from last week… Read more »

Friday 130426

Black Box WOD/Beginner WOD: Partner 25 minute AMRAP (one person working at a time, complete entire round then switch): 20 double unders (60 single unders), 8 (per leg) step ups, 8 (per arm) single arm kettlebell push press 16/12 kg… Read more »

Crossfit NYC Shines at the Meadowlands

Last Sunday the Crossfit competition Mayhem in the Meadowlands lived up to its name, as teams from boxes around the region put it all on the line at Giants Stadium in East Rutherford, NJ for an all-day, multi-WOD battle.  15… Read more »

Thursday 130425

Black Box WOD/Beginner WOD: A. Hang Clean 6×2 (work up to the heaviest set possible with perfect form) B. 3 rounds: 15 box jumps, 12 unbroken pull ups, 9 plate ground to overhead 45/25, rest 2 minutes (lower rep range… Read more »