Posts By: Avery Wittkamp

Tuesday 191015 – Experienced

Strength Back Rack Reverse Lunges 4×10, building Conditioning 4 rounds for time: 10 Toes to Bar 10 Goblet Kettlebell Box Step Ups (24/16) 40 Double Unders Time Cap: 10 minutes

Tuesday 191015 – Beginner

Strength Overhead Single Arm Contralateral Split Squat 4×6-8/side, building Conditioning 3 rounds of 2 minute AMRAP: 10 Alternating Hang Dumbbell Snatches (50/35) 10 Alternating Reverse Lunges (Rx+ Weighted) 10/8 Calorie Row Rest 2 minutes Note: Pick up where you left… Read more »

Tuesday 191015 – Photo of the Day

Upcoming Events and News: How to Submit your 2020 CrossFit Open Scores CFNYC Programming Update: Fall 2019 into CrossFit Open 2020 CrossFit Open – Programming and Class Registration (Part 2) 2020 CrossFit Open – How to Sign up (Part 1)… Read more »

Monday 191014 – Photo of the Day

Upcoming Events and News: If you haven’t submitted your CrossFit Open scores yet, please do so as soon as possible! Remember the cut off for score submission is tomorrow night. How to Submit your 2020 CrossFit Open Scores CFNYC Programming… Read more »

Monday 191014 – Beginner

Please note on Monday 10/14 we are running a bank holiday schedule. Please check the schedule on Zen Planner before heading into the box! Strength 10 sets of 1 Snatch Deadlift + 1 Power Snatch 1 inch off the Floor,… Read more »

Sunday 191013 – Beginner

Strength A1. Bench Press 4×12, building A2. Tempo Pull Up (20X1) 4×2-3 reps shy of failure Conditioning 7 minute AMRAP: 7 Hang Muscle Cleans (95/65) 7 Burpees Over Bar 28 Double Unders

Sunday 191013 – Experienced

Strength A1. Strict Handstand Push Ups 4×2-3 reps shy of failure A2. Strict Supinated Chest to Bar Pull Ups with 1 second pause at top of each 4×2-3 reps shy of failure Note: Compare to 9/15/19. Conditioning For time: 75/60… Read more »

Sunday 191013 – Photo of the Day

Upcoming Events and News: If you haven’t submitted your CrossFit Open scores yet, please do so as soon as possible! Remember the cut off for score submission is tomorrow night.How to Submit your 2020 CrossFit Open Scores CFNYC Programming Update:… Read more »