Monthly Archives: November 2012

Saturday 121201

Posted on November 30, 2012 by Allison Bojarski

REMINDER! All weekend classes are at 28th St. location ONLY! Black Box WOD/Beginner WOD: A: Russian gymnastics warm-up B: Teams of 2: 5′ AMRAP One partner does Turkish get ups (24kg/16kg); can only work while other partner is in a … Continue reading →

7 Comments

Friday 121130

Posted on November 29, 2012 by Allison Bojarski

Black Box WOD/Beginner WOD: A: Press 3×5 B: “Yo Adrian” 3 Rounds 10 Push Presses 135#/95# 10 Box Jumps, 30″ [Beginners = 105#/73#, 24" box] CFE WOD: Tempo Day. 1 min up tempo, :30 jog, 1:30 up tempo, :45 jog, … Continue reading →

13 Comments

Thursday 121129

Posted on November 28, 2012 by Allison Bojarski

Black Box WOD/Beginner WOD: A: Snatch skill work B: For time: Row 1000m 45 pull-ups CFE WOD: It’s negative splits day. 5x400m intervals where the first half HAS to be run SLOWER than the last half. Sounds easy, but if … Continue reading →

14 Comments

Wednesday 121128

Posted on November 27, 2012 by Allison Bojarski

Black Box WOD/Beginner WOD: A: Deadlift 3×5 B: “Tea for Two” Tag-Team “Cindy”, alternating Rounds; each partner can only move while the other is holding a 1.5 pood/1 pood kettlebell in a waiter hold. CFE WOD: Indoors at 28th Street … Continue reading →

10 Comments

Tuesday 121127

Posted on November 26, 2012 by Allison Bojarski

Black Box WOD/Beginner WOD: A: Clean & jerk skill work B: “Gwen“ Clean & Jerk 15-12-9 reps. Pick load for Clean & Jerk and keep it for all three sets. 90 seconds of rest between each round. Divide C&J weight … Continue reading →

16 Comments

Storage Space for Long-Time CrossFit NYC Members

Posted on November 25, 2012 by Allison Bojarski

We are allocating about 90 storage bins for our most senior members. These will be plastic containers about twice the size of a normal shoe box. They will be suitable for storing lifting shoes, a jump rope, a log book, … Continue reading →

63 Comments

Monday 121126

Posted on November 25, 2012 by Allison Bojarski

Black Box WOD/Beginner WOD: A: Back squat 3×5 B: 21-15-9 reps for time of: Bodyweight Back Squat Strict Pullup (Beginner reps: 15-12-9) CFE WOD: 3 Rounds for Time: 100m sprint, 20 pushups, 30 air squats, 40 kb swings, 50 double … Continue reading →

11 Comments

Sunday 121125

Posted on November 24, 2012 by Allison Bojarski

REMINDER: This weekend and every weekend, all classes are at 28th St. location ONLY! Black Box WOD/Beginner WOD: A: Russian gymnastics warm-up B: “Tag-team J.T.” Complete a tag-team version of “J.T.”: 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Shayna … Continue reading →

5 Comments

Saturday 121124

Posted on November 23, 2012 by Allison Bojarski

REMINDER: This weekend and every weekend, all classes are at 28th St. location ONLY! Black Box WOD/Beginner WOD: A: Press 3×5 B: “Fran” Sprints: 4 times: 30” AMRAP Thrusters, 30” AMRAP Pullups, 1’ Rest. (Can you accumulate 45 reps of … Continue reading →

3 Comments

Friday 121123

Posted on November 22, 2012 by Allison Bojarski

Black Box WOD/Beginner WOD (check the updated holiday schedule for class times): A: Snatch skill work B: Five rounds for time of: Walking Lunge, 25 steps 15 Burpees (Main site WOD from 041108) There are no CFE WODs today–normal schedule … Continue reading →

3 Comments
← Older posts