Workout of the Day

Friday 150227 - Beginner

Open WOD 15.1 Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Open WOD 15.1 Scaled
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

IMPORTANT: If you are competing in the CrossFit Open, make sure to read this link that includes general notes, movement standards, how the WODs are scored, special tiebreak rules, and equipment requirements. Thank you. If you have questions about logistics/scheduling of the Open at CFNYC, read this link.

Click here for a preview of Saturday’s Beginner classes

Friday 150227 - Experienced

Open WOD 15.1 Rx’d:
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Open WOD 15.1a Rx’d
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

IMPORTANT: If you are competing in the CrossFit Open, make sure to read this link that includes general notes, movement standards, how the WODs are scored, special tiebreak rules, and equipment requirements. Thank you. If you have questions about logistics/scheduling of the Open at CFNYC, read this link.

Click here for a preview of Saturday’s Experienced classes.

This week's Endurance WOD

The Endurance WOD for this week’s classes (February 25 & 26 only, due to the CrossFit Open):

“Man Overboard!”

5 rounds of:
300/250 m Row (Timekeeper)
Push ups
Pull ups
Tuck ups
Dumbbell or Kettlebell Thrusters

In this workout you move from each of five stations after the person rowing finishes. The clock does not reset or stop between exercises. Completion of these 5 exercises constitutes one round from which a one-minute break is given before repeating.

On call of “rotate” (by the rower when reaching 300/250 meters) the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where the athlete must simply complete the 250-meter row.