Monthly Archives: February 2011

March onward (plus announcements)

Tuesday 110301 “McCluskey“ Three rounds of: 9 Muscle-ups 15 Burpee pull-ups 21 Pull-ups Run 800 meters If you’ve got a twenty pound vest or body armor, wear it. Post time to comments. U.S. Army Sergeant Jason “Mick” McCluskey, 26, of … Continue reading


Hang in there

Monday 110228 Hang power snatch 3-3-3-3-3 reps Post loads to comments. Barbell love The semiotics of meat / You are what you eat / Paleo dogma BS clean & JERK Grain-free zucchini pancakes / Bacon fat vinaigrette salad dressing Smoking … Continue reading


Sunday Snatching

Sunday 110227 BLACK BOX WOD (current skill: the snatch): snatch 3-3-3-3-3 Post loads to comments. HAPPY BIRTHDAY, MARTIN P.! Court cues neutral spine position for the deadlift:



Saturday 110226 21-15-9 reps of: 95 pound Sumo deadlift high-pull 95 pound Overhead squat Post time to comments. * * * * * Level 2 WOD: Part A: Back Squats 3/5 Part B: 5 rounds for time of the following: … Continue reading


Back to basics

Friday 110225 Back Squat 3-3-3-3-3 reps Post loads to comments. Compare to 101220. Urban Environmental Challenge: The only true trail race in NYC: April 3, 2011 CrossFit Gymnastics 10-minute squat test How to make oatmeal…wrong Campaign to save women’s bodybuilding … Continue reading


Row/snatch ladder

Thursday 110224 For time: Row 1K 40 pound Dumbbell snatch, 50 reps Row 750m 40 pound Dumbbell snatch, 35 reps Row 500m 40 pound Dumbbell snatch, 20 reps These are one-arm squat snatches, alternating arms. Post time to comments. Compare … Continue reading


Keep on swinging

Wednesday 110223 BLACK BOX WOD (current skill: kettlebell swing): 150 kettlebell swings for time Post load time time to comments. HAPPY BIRTHDAY, ERIC S.! A new way to assist your pull-ups (video) What a tool O, pomelo! The exercises that … Continue reading


Back from the dead

Tuesday 110222 Deadlift 3-3-3-3-3 reps Post loads to comments. Compare to 100118. * * * * * Level 2 WOD (@6:30pm tonight): Part A: Clean & jerk 3-3-3 reps Part B: For time, complete the following: Row 250m Hand stand … Continue reading


Feeling Presidential?

Come celebrate Presidents’ Day today with any of our regularly scheduled classes (no changes for the holiday). If you have the day off, try the 10am, 12:30pm, or 3pm WOD class for a change of pace. Monday 110221 “Cindy” Complete … Continue reading


Yay, burpees!

Sunday 110220 Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently kiss the ground on each lunge. Post time to comments. Compare to 100621. There’s still 1 slot left with … Continue reading

← Older posts