Posts By: Avery Wittkamp

Thursday/Friday 1804019-20 – All Levels

Thursday 4/19 Strength Tempo Overhead Squats 5×3 (32X1), increasing Compare to 4/5/18. Each week after the Open, we’ve been working on improving our form and stability with the Overhead Squat. If you’ve been able to complete the tempo correctly, consider… Read more »

Tuesday 180417 – Photo of the Day

Turkish Get ups during last week’s Endurance workout at Upper West Side Upcoming CFNYC Events and News: Interested in coaching at CrossFit NYC? Interested in volunteering for Housing Works? Housing Works is recruiting volunteers for their annual Design on a… Read more »

Tuesday 180417 – Beginner

Strength Push Press 6×3, increasing Compare to 4/10/18. Note that this is the last exposure of Push Press at 6×3. Next week’s Push Press will be 6×2. Partner Conditioning “Hi-5 2.0” For time: 60 Push Press (115/85), partner “rests” in… Read more »

Tuesday 180417 – Experienced

Strength Bench Press (31X2) 5×6-8, increasing Conditioning 15 minute alternating EMOM: Minute 1 – 15 Double Russian Kettlebell Swings + Max Distance Farmers Carry (2×24/2×16) Minute 2 – 10-15 Unbroken Push ups Minute 3 – 30-40 seconds Hollow Rocks

Tuesday 1804017 – Competition

A. Back Squats 1×5 (75%), 1×3 (85%), 1×1+ (95%) B. Deadlift + Pull + Power Clean + Clean + Jerk 1+1+1+1+1×10 (50-80%) C. For time: 25 Wall balls (20/14) 75 Alternating Dumbbell Snatches (50/35) Rest 10 minutes For time: 75… Read more »

Specialty WODs 4/15-4/22

CFE Sunday 4/15 and Wednesday 4/18 “Thanks for all the Fish” 30 minute Partner AMRAP: 5 Pull ups 10 Single Arm Kettlebell Thrusters (24/16, 5/arm) 15 American Kettlebell Swings (24/16) Only one person working at a time; alternate rounds with… Read more »