Monthly Archives: May 2011

Just. Keep. Swinging.

Sunday 110522 BLACK BOX WOD (current skill: kettlebell swing): 150 kettlebell swings for time Post load time time to comments. Compare to 110223. Jamie rocks the handstand in Israel:


Feeling rapturous?

Saturday 110521 Run 1 mile Post time to comments. HAPPY BIRTHDAY, CAITLIN! Thanks to Jai for sending in this shot of the whiteboard last Sunday from our first-ever Black Box Duels:

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Friday 110520 “Wilmot“ Six rounds for time of: 50 Squats 25 Ring dips Post time to comments. Brian D. is in town for May (before heading out to train with Glenn Pendlay for 2 months this summer) and managed to … Continue reading


Pulling your weight…and then some

Thursday 110519 Weighted pull-ups 2-2-2-2-2-2-2 reps Post loads and body weight to comments. * * * * * Level 2 WOD: A Snatch grip DL 3/1 B 12 min AMRAP 15 burpees 5 MU HAPPY BIRTHDAYS to CHRIS G., CHRIS … Continue reading


Back in the swing of things

Wednesday 110518 BLACK BOX WOD (current skill: kettlebell swing): 5 rounds for time: With a 32, 24 & 16 kg KB Perform the following: 5 2-arm swings 5 1-arm swings, left arm 5 1-arm swings, right arm Post time to … Continue reading



Tuesday 110517 Thruster 2-2-2-2-2-2-2 Post load(s) to comments. * * * * * Level 2 WOD: A Snatch Balance 3/3 B 25 KB Sw 10 HSPU 25 KB Sw 9 HSPU 25 KB SW 8 HSPU Etc… For time Squat, … Continue reading


Heavy and fast

Monday 110516 Complete as many rounds as possible in five minutes of: 275 pound Deadlift, 3 reps 115 pound Push press, 7 reps Post rounds completed to comments. HAPPY BIRTHDAY, AMY! Post-Elements WOD (at 7:30pm): (Courtesy of CrossFit Excel) 3 … Continue reading


Walk this way (or duel away!)

Just a reminder that the first-ever BLACK BOX DUELS is TODAY at 11am-1pm. (Regular Sunday class schedule still applies.) Here are the duels: WOD 1: 200 Double Unders for time WOD 2: Max Muscle Ups in 3 minutes WOD 3: … Continue reading


Saturday Swing

Saturday 110514 BLACK BOX WOD (current skill: kettlebell swing): 21-15-9 reps of the following: Kettlebell Swings (24 kg men / 16 kg women) Ring pushups Toes to bar Post time to comments. A bunch of our NYC Endurance crew are … Continue reading

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Friday the Thirteenth CFT

Friday 110513 “CrossFit Total“ Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Compare to 110116. HAPPY BIRTHDAY, VIKRAM! HAPPY BELATED, BRIAN S.! Smart training Paleo baby / Training after baby Secret eats 3 … Continue reading

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