Posts By: allison

Wednesday 140716

All-levels/Beginner: A. Deadlift 7×1 B. 10 Min AMRAP: 2,4,6,8,… Lateral Over the Bar Burpees Deadlifts (up 65% of max today or deadlift weight you used 7/10/14) Experienced: A. Deadlift 5×3 B. For time: 25 Burpees then 3 Rounds: 15 Ring… Read more »

Tuesday 140715

All-levels/Beginner: A. Skill: Handstands B. 3 rounds for time of: 30 Sit ups 30 America Kettlebell Swings (24/16 kg) 30 Tuck Jumps 30 Goblet Reverse Lunges (24/16 kg) Rest 3 minutes Experienced: A1. Bench Press 5×5 @ 75-80% of 1RM… Read more »

Monday 140714

All-levels/Beginner: A. Back Squat 5×5 (80%+5# of 5RM, 7th Exposure). B. EMOM 12 Minutes, 3-5 Strict Pull ups (Scale: 1-2 Negatives with static hold above the bar.) Experienced: A. Back Squat 5×5 (7th Exposure) B. AMRAP Back Squat (20X0 tempo… Read more »

Sunday 140713

Park WOD: Announced upon arrival in the park! Details about Park WOD here. All-levels/Beginner: “Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty… Read more »

Saturday 140712

All levels: Open Test #2: “Fran” 21-15-9 reps for time of: Thrusters (95/65) Pull ups “Fran” is a classic benchmark WOD, perhaps the most infamous of all the “Girl” WODs. In class, coaches will review scaling and the difference between… Read more »

Friday 140711

All-levels/Beginner: Team Chipper: 30 cal row 30 (each leg) walking lunges 30 Russian kettlebell swings (32/24 kg) 30 wall balls (20/14) 30 shoot thrus on parallettes 30 jump squats 30 hang power cleans (95/65) 30 plank ups 30 V-Ups This… Read more »

Thursday 140710

All-levels/Beginner: A. Deadlifts: Work up to a heavy double in 8 minutes. B. For time: 800 m Run 21 Deadlifts* 400 m Run 50 Box Jumps 400 m Run 21 Deadlifts* 800 m Run *Deadlift weight based on percentage of… Read more »

Wednesday 140709

All-levels/Beginner: A. 5 sets: Snatch+2 Overhead Squats B. 10 minute EMOM: 10 alternating pistols and 10 hollow rocks each minute Experienced: A. 10 minutes to establish Max Height Box Jump B. 7 sets: Squat Clean + Hang Squat Clean +… Read more »

Tuesday 140708

All-levels/Beginner: 20 min AMRAP: 5 Toes to Bar 10 Push Ups 15 Russian Kettlebell Swings (32/24 kg) Experienced: A. Kip/Butterfly Pull up Practice B. 4 Rounds each Partner A: 500 m row Partner B: 3-5 Strict Chest to Bar Pull… Read more »

CFNYC represents at Tri-State Games!

A Big Congratulations to the three CFNYC teams that competed at this year’s Tri-State Games in Sayreville, New Jersey last weekend. This was an RX division only team event. All teams displayed excellent teamwork and had outstanding finishes in their… Read more »