Monthly Archives: February 2014

Sunday 140223

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

Saturday 140222

All-levels WOD/Beginner WOD: “12.2”: In 10 minutes: 30 Reps Snatch, 75/45 30 Reps Snatch, 135/75 (95/55) 30 Reps Snatch, 165/100 (115/65) 30 Reps Snatch, 210/120 (135/75) Competition Team WOD: Part A. Strict Press 3, 2, 2, 1, 1 reps Part… Read more »

Friday 140221

All-levels WOD/Beginner WOD: 3 Rounds For Time: run 800 m, 50 american kb swings 24/16, 50 ab mat sit ups Competition Team WOD: Teams of 3, one athlete works at a time: 100 deadlifts (155/105#), 80 hang power cleans, 60… Read more »

Thursday 140220

All-levels WOD/Beginner WOD: “NASTY GIRLS” 3 rounds for time of: 50 Squats 7 Muscle-ups (chest to bar pull ups + push ups) 135/95 pound Hang power cleans, 10 reps Competition Team WOD: Part A. Work up to Heavy 3 Position… Read more »

Wednesday 140219

All-levels WOD/Beginner WOD: Back Squat 10-10-10 (compare to 2/6,11/14) Competition Team WOD: REST DAY. CFE WOD: 30 min AMRAP: Run from the ground floor to the top of the building 2x 10 squats, 15 kb swings, 20 double unders Announcing:… Read more »

Tuesday 140218

All-levels WOD/Beginner WOD: A. Push Press: work up to a heavy set of 5 in 15 minutes B. 15-12-9: Push Press @65% of A, squat thrusts over bar Competition Team WOD: Part A. Back Squat 3, 3, 2, 2, 1… Read more »

Monday 140217

All-levels WOD/Beginner WOD: 4 rounds, 1 minute at each station, 1 minutes rest in between rounds: row, sit up, kettlebell swing 24/16, double under, box jump Competition Team WOD: Chest-to-Bar “Angie” Announcing: New “Experienced” WODs at CFNYC! Under cover How… Read more »

Sunday 140216

All-levels WOD/Beginner WOD: “Grace” Clean and Jerk 135/95# 30 reps for time Competition Team WOD: REST DAY. Announcing: New “Experienced” WODs at CFNYC! CLICK HERE to sign up for the 2014 Open and be sure to sign up for Team… Read more »