Monthly Archives: January 2014

Friday 140131

All-levels WOD/Beginner WOD: A. Thruster 5-5-5 Part B: 5 rounds for time: 20 wallballs 10 pull ups Competition Team WOD: Part A. Work to a max in 20 minutes: 3 Split Jerks Part B. 3 sets: Front Rack Walking Lunges,… Read more »

Thursday 140130

All-levels WOD/Beginner WOD: IMPORTANT LOCATION NOTE for this WOD: If you are capable of rx’d muscle-ups, be sure to sign up for class at 28th St. not at the UWS location. A: row 5 minutes- mobilize 5 minutes… muscle up… Read more »

Wednesday 140129

All-levels WOD/Beginner WOD: THE BEAR 5 sets as heavy as possible of 3 unbroken cycles of: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Competition Team WOD: REST DAY. CFE WOD: Rowing intervals… Read more »

FAQ for the Niketown WOD

For the lucky few that got into the Niketown WOD tonight or Wednesday night, it’s gonna be so great, and we’re so happy that you’re all excited!! For anyone who didn’t, please don’t fret!! We will do many more special… Read more »

Tuesday 140128

All-levels WOD/Beginner WOD: 3 position squat snatch (high hang, knee, floor) 1-1-1-1-1-1-1-1 Competition Team WOD: Part A. Front Squat 4-3-2-1-1 reps, rest 2-3 minutes Part B. 4 sets: 10 thrusters (105/75#), rest 10 seconds, 10 chest to bar pull ups,… Read more »

Monday 140127

All-levels WOD/Beginner WOD: A. strict press 8-8-8-8 B. 1-10 american kettlebell swings 24/16 + 10-1 burpees Competition Team WOD: “Filthy Fifty” For Time: 50 box jumps (24/20), 50 jumping pull ups, 50 kettle bell swings (16/12 kg), 50 walking lunge… Read more »

Sunday 140126

All-levels WOD/Beginner WOD: 10 rounds for time: 3 weighted pull ups 45/25 (negatives), 5 strict pull ups (banded), 7 kipping pull ups (ring row) Competition Team WOD: REST DAY. (Photo credit: Alex Robleto)

Saturday 140125

All-levels WOD/Beginner WOD: A. squat clean thruster 1-1-1-1-1 B. For time: 45 squat clean thrusters @50% of A (everytime you come off the bar: 10 burpees) Competition Team WOD: Part A. 8 minute EMOM: 2 reps Power Snatch (build) Part… Read more »