Monthly Archives: June 2013

Monday 130624

Black Box WOD/Beginner WOD: Partner “Helen”-ish: One partner runs 1 mile while the other does an AMRAP of 21 american kettlebell swings 1.5/1 pood & 12 pull ups. Switch upon mile completion. Winner completes more reps in the AMRAP. Competition… Read more »

Sunday 130623

REMINDER: This weekend (and every weekend), all classes at 28th St. location ONLY. Black Box WOD/Beginner WOD: 100 burpee box jumps for time Competition Team WOD: REST DAY. Coach Nick writes: “CrossFit Milano will be my box away from home… Read more »

Saturday 130622

REMINDER: This weekend (and every weekend), all classes at 28th St. location ONLY. Black Box WOD/Beginner WOD: Work up to a heavy set of three back squat Cash out: 4 rounds- 30 seconds air squat, 30 seconds static hold at… Read more »

Friday 130621

Black Box WOD/Beginner WOD: “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Competition Team WOD: Part A. Collect 2 minutes in an L-sit in as few sets as possible. Part B. Power Clean Ladder 7-1 reps (warm… Read more »

Thursday 130620

Black Box WOD/Beginner WOD: Squat Clean 3-2-1-3-2-1 Competition Team WOD: Part A. 5×5 Bench Press Part B1. 1 arm DB or KB press 3×8 reps (41X1 tempo) Part B2. 1 arm DB or KB row 3×8 reps (41X1 tempo) Part… Read more »

Wednesday 130619

Black Box WOD/Beginner WOD: A. In 20 minutes, work up to a heavy set of 3 romanian deadlift. Perform 4 sets at 80% of the heavy set. B. 6 minute AMRAP: 15 wallballs 20/14, 15 american kettlebell swings 1.5/1 pood… Read more »

Tuesday 130618

Black Box WOD/Beginner WOD: Run 1 mile, then with a partner, one person working at a time, complete: 200 lunges, 100 toes to bar (#s represent total reps between partners, break up however necessary) Competition Team WOD: Part A. Work… Read more »

Athlete Profile: The Burkman Brothers

Tens of thousands of pages have been written on improving an athlete’s performance through Crossfit.  We tweak our nutrition, work on recovery, mobilize religiously and consume an incredible amount of articles and media in the name of increased performance.   But… Read more »

Monday 130617

Black Box WOD/Beginner WOD: A. In 20 minutes, work up to a heavy set of power clean + split jerk 1+2 B. Evil Wheels 3×15 (10) Competition Team WOD: Part A. OTM 12 minutes: (odd minutes) 12-15 box jumps and… Read more »