Monthly Archives: July 2013

Thursday 130725

All-levels WOD/Beginner WOD: “Randy” 75 power snatches for time 75/53 Competition Team WOD: Part A. 4×3 Bench Press Part B. 3 rounds for time: 10 front squats (185#/135#), 10 burpees, 10 chest to bar pull ups (Photo credit: Alex Robleto)… Read more »

Wednesday 130724

All-levels WOD/Beginner WOD: 5 rounds: 10 deadlifts @bodyweight, 15 burpees over the bar Competition Team WOD: REST DAY. CFE WOD: In teams of 3 complete: 4x 500m row 400 run rest (Photo credit: Alex Robleto) ReasonTV on the CrossFit phenomenon… Read more »

Tuesday 130723

All-levels WOD/Beginner WOD: A. Split jerk 1-1-1-1-1 B. 50 pull ups for time (perform 20 lunges every time you come off the bar) Competition Team WOD: Part A. 5×3 Deadlifts Part B. 4-6 rounds: 250 m row/ME TTB Rest 90… Read more »

Monday 130722

All-levels WOD/Beginner WOD: A. Back Squat 5-5-5 B. Weighted Push Up 8-8-8 Competition Team WOD: “Kelly” 5 RFT: 400 m Run, 30 Box Jumps (24,20) – Games Standard, 30 Wall Balls (20#/14#) CFE WOD: 4 x 400 walk 200m (go… Read more »

Sunday 130721

REMINDER: This weekend and every weekend, all classes at our 28th St. location ONLY. All-levels WOD/Beginner WOD: “Nancy” 5 rounds for time: 400 meter run 15 overhead squats 95/65 Competition Team WOD: REST DAY. (Photo credit: Alex Robleto)

Saturday 130720

REMINDER: This weekend and every weekend, all classes at our 28th St. location ONLY. All-levels WOD/Beginner WOD: A. Max handstand hold + max chin up hold + max forward plank + max L-hang + max wall sit at parallel. Score… Read more »

Friday 130719

All-levels WOD/Beginner WOD: “CFNYC Triathlon” For time: row 1600 meters, run 1 mile, 300 double unders (600 single unders) Competition Team WOD: Part A. Squat Clean Ladder 4-1 reps Part B. 3 rounds: 10 OHS (155/105) 10 box jumps (30/24)… Read more »

Thursday 130718

All-levels WOD/Beginner WOD: “Coach Michael’s Beach Body Workout” 5 rounds: 1 pull up, 2 push ups 2 pull ups, 4 push ups 3 pull ups, 6 push ups … Round ends when either movement is not done unbroken. Score is… Read more »

Wednesday 130717

All-levels WOD/Beginner WOD: “I hate the ‘80s” For time: 80 american kettlebell swings 1.5/1 pood, 80 pistols (step ups,) 80 weighted sit ups 45/25, 80 jump squats Competition Team WOD: REST DAY. CFE WOD: “Time to Roll The Dice” Teams… Read more »

Tuesday 130716

All-levels WOD/Beginner WOD: 8 rounds: Squat clean + hang clean + split jerk 1+1+1 Competition Team WOD: Part A. Back Squats: 12 reps x30%, 12 reps x40%, 12 reps x50%, 12 reps x60%, AMRAP 65% at 20×0 tempo Part B…. Read more »