Sunday 140223

All-levels WOD/Beginner WOD:
“Cindy”: 20 minute AMRAP: 5 pull ups, 10 push ups, 15 air squats

“Cindy XXX”: 20 minute AMRAP: 10 Pull-ups, 20 Push-ups, 30 Squats… 15 Pull-ups, 30 Push-ups, 45 Squats… (+5 pull ups, +10 push ups, +15 air squats…)

Competition Team WOD:


Announcing: New “Experienced” WODs at CFNYC!
CLICK HERE to sign up for the 2014 Open and be sure to sign up for Team CrossFit NYC!

Here’s what’s on tap for Monday’s classes:

All-levels WOD/Beginner WOD:
Work up to a heavy set of 3 Back Squat. Work up to a heavy set of 3 Strict Press. Work up to a heavy single deadlift

Competition Team WOD:
Part A. Work up to heavy clean and jerk in 20 minutes
Part B. Walking Lunges, 3 sets, 6 each leg


  • Kyle J Smith

    Heavy sets of back squat… strict press… deadlift… that looks familiar… the CrossFit Total! Why 3s instead of 1s (with the exception of the deadlift)? We haven’t seen low reps- heavy weights in a while, it’s a sport of its own when compared to the sets of 10, etc that we’ve done recently. Let’s reset these benchmarks and take it up from there. Eat like a boss tonight, you’re gonna need it.

    Remember- the open starts this week!!! We’ve got workouts lined up that ain’t gonna kill you. But if doing your absolute best in the Open is your number one priority: have fun at the beginning of the week, take it easy in the middle, and be ready to bring it come the weekend. This is true of exercise and life: prioritize eating well and sleeping even better- you’re gonna need it.