Posts By: Allison Bojarski

Wednesday 140820 – Beginner

A. Skill: Reviewing each Barbell Movement for cycling reps correctly. B. “Air Force-ish WOD” For time: 20 Thrusters (95/65) 20 Hang Power Clean (95/65) 20 Push Jerks (95/65) 20 Overhead squats (95/65) 20 Front squats (95/65) Every minute on the… Read more »

Tuesday 140819 – Experienced

Conditioning Intervals (30 seconds work/30 seconds rest) 1. Russian Kettlebell Swings (32/24) 2. Row for Calories 3. 7/5 Push ups, remaining time Wallballs (20/14)* 4. Box Step Up and Over (20) – no box jumps, alternating legs if possible 5…. Read more »

Tuesday 140819 – Beginner

“Running Baseline” 20 Minutes AMRAP: “500 m” run (1 Lap) 40 Air Squats 30 Sit ups 20 Push ups 10 Pull ups Advanced: >3 rounds Intermediate: >2 rounds Beginner: <2 rounds

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Tuesday 140819 – Photo of the Day

CFNYC at the First Annual Hampton RX Games! Self-actualization and movement How do you really survive an elevator accident? Cancer survivor fitness compilation Broccoli eaters get more out of life Mobility Homework: Partner heelcords. Safeword? (video)

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Monday 140818 – Photo of the Day

Monday Motivation: Clear eyes, full hearts… (video) Bar path in the press (video) Julie Foucher and Annie Thorisdottir on CrossFit Radio Why “metabolism boosters” are B.S. He’s a fighter How to Clean & Jerk w/Coach Brian this Sun., Aug 24th

Monday 140818 – Beginner

A. Back Squat 5×5 (80%+25# of 5RM, refer to 8/11 as last back squat exposure) B. 6 minute AMRAP: 2 No Push up Burpees 2 Wallballs (20/14) 4 No Push up Burpees 4 Wallballs (20/14) 6 No Push up Burpees… Read more »

Sunday 140817 – Beginner

A. Push Press 5×2 B. “Tailpipe” 3 Rounds with a Partner of: P1: 250 m Row (each person rows 750 m total) P2: Front Rack Hold with 2 Kettlebells (2×24/2×16) *Partner can only row when kettlebells are racked.