Monthly Archives: August 2011

On-again off-again with Cindy

Friday 110812 A: Cleans 5-5-5 B: 5 Rounds for Reps: 1 minute of “Cindy“ 1 minute Rest (resume where you left off) For Example: Minute 1: 5 pull-ups, 10 pushups, 15 squats, 5 pull-ups, 1 pushup Minute 2: Rest Minute … Continue reading


Team WOD!

A: Handstand Push-up Practice B: In teams of 3: Row 3000 meters 100 Thrusters 95#/65# 300 Kettlebell Swings 24kg/16kg One person per station, rotate each minute, with the team picking up the rep count from where the last person at … Continue reading



Wednesday 110810 A: 21 Unbroken Back Squats, 15 Unbroken Back Squats, 9 Unbroken Back Squats B: As Many Rounds As Possible in 12 Minutes: 10 Pull-Ups 10 Ring Dips 10 Lunge Steps C: Tug of War You can’t fix a … Continue reading


5 rounds of fun

A: Press 3-3-3 B: Compare to 100806 5 Rounds for Time (Post Elements: 4 Rounds) 5 Muscle-Ups (Post Elements: 15 Pull-Ups, 15 Ring Dips) 10 Overhead Squats (115/75#; Post Elements: 75/45#) 15 Toes-To-Bar (Post Elements: Knees-To-Elbows) 20 Situps (Games Prep: … Continue reading


If you can’t participate…donate.

Jared K. tells us why he’s participating in Fight Gone Bad 6, the fundraiser, at CrossFit NYC: “Because nobody deserves to have to live with a disability, especially when they put their life on the line for our country. It’s … Continue reading


Indoors or out?

There are two training options for today, Sunday, August 7th. We are doing a “Park WOD” in Central Park at the Ross Pinetum Playground at 11am with an optional brunch to follow. The WOD itself is a surprise. Details at … Continue reading


The rowing ain’t over just yet

Saturday 1100706 A: Clean 5-5-5 B: 4 x 500 meter rows C: Grip Death: Partner Hang versus Farmer Carry “My pack was loaded with required gear – axe, saw, #2 pencil, goggles, tape measure, 10’ length of rope, a $20 … Continue reading


Row, pull, push

A: Push Jerk Practice B: CrossFit 2007 Games WOD (Compare to 070705) Row 1K Five Rounds Of 25 Pull-Ups 7 Push Jerks (Post-Elements: 95#/65#, Black Box 115#/75#, Games Prep 135#/95#) 5 painless ways to be a (paleo) social butterfly / … Continue reading


Get your goat

A: WOD: Compare to 090707 For Time: 21-, 18-, 15-, 12-, 9-, 6-, 3-reps of the following: Front Squat (Post-Elements: 115#/75#, Black Box: 155#/105#, Games Prep: 185#/125#) Situps (Games Prep: GHD Situps) B: Goat Practice Lowering the barbell / Movement … Continue reading


Take it to the max

Wednesday 110803 A: Find your 1 repetition maximum (“1RM”) on the press B: Find your maximum height on the box jump How to use chalk / Box jump variations & inspiration (CF video) Brown rice vs. white rice / Food … Continue reading

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