Monthly Archives: December 2011

Nine-minute Sunday

A: Dumbbell rows 5-5-5 B: “Just Nine Minutes” With a 95#/65# barbell, complete three sets for max reps of: 60 seconds of Hang Power Cleans (elbows must come all the way around and hips must open fully at the top … Continue reading


Good luck, competitors!

Best of luck to Coach Will, Greg W., Jason W. and Cindy L., who will all be competing at today’s Hoboken Winter Challenge. Do us proud, guys! Saturday 111210 30 Muscle-Ups for time Rest, then 3 Rounds for time: 400m … Continue reading


Sore-legs weekend ahead…

Friday 111209 A: Snatch 1-1-1-1-1 @ 85% of your 1 rep max B: 5 rounds for time: 100 foot walking lunge 10 handstand push-ups A clean workspace I’m an Olympic-caliber athlete* How to measure progress How I teach the squat … Continue reading


To Helen and back

Thursday 111208 A: Floor press B: “Helen” (Compare to 110928.) Three rounds for time: Run 400 meters Kettlebell swings, 21 reps 24kg/16kg 12 Pull-ups Post time to comments. Power clean transition In U.S., self-reported weight up nearly 20 pounds since … Continue reading


High Noon Re-cap!

Our first High Noon Hero WOD was a success! Thanks and major points to everybody who came out for the WOD this past Saturday.  It was a blast! Click here for the leaderboard of who was there and how you … Continue reading


Get mobile, recover better!

ANNOUNCING OUR MOBILITY & RECOVERY CLASS! Over the years of CrossFit NYC’s development, we have always sought to teach and provide the highest movement standards possible, even given the volume and frequency of our classes. Initially many of our members … Continue reading


Calling all runners

CrossFit NYC is pleased to announce that NYC Endurance will be providing 5 training sessions a week starting TODAY (schedule below) and is free to all CFNYC members. NYC Endurance follows the Crossfit Endurance approach to training, focusing on efficient … Continue reading


Let Jane Fonda help your deadlift

Sunday 111203 A. Three Rounds 10 Jane Fondas Rest 60″ 5 Deadlifts @ 85% of your 1 rep max Rest 60″ B. For time: 25 Sit-ups 1 Muscle-up 20 Sit-ups 2 Muscle-ups 15 Sit-ups 3 Muscle-ups 10 Sit-ups 4 Muscle-ups … Continue reading


Take your pick

Saturday 111203 Quick Update: High Noon Heroes, send your Murph times to Michael at, so he can run some stats on our collective accomplishments. What an amazing turnout! At the 9am, 10am, 11am, 1pm, 2pm, and 3pm WOD classes, … Continue reading


Introducing…the High Noon Hero WOD Series

Announcing to the official start of High Noon Hero WODs at CrossFit NYC every Saturday, beginning tomorrow, Saturday, December 3rd! What is a Hero WOD? Hero WODs are CrossFit workouts named for individuals who have given their lives in service … Continue reading

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