Monthly Archives: March 2013

Monday 130401

Now that we have done some testing (and hopefully blasted through a few PR’s), it’s time to collect that information so we can better cater the programming to our specific population at CrossFit NYC. Please take a few moments to … Continue reading

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Schedule Changes for the Last Week of the Open (UPDATED!)

If you’re registered for the CrossFit Open and want to officially compete (and be judged) for Week 5′s WOD this week, the following classes will be available for sign-up on Zen Planner: THURSDAY, APRIL 4th “2013 Open WOD” with Sara … Continue reading

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Sunday 130331

REMINDER: This weekend and every weekend, all classes at 28th St. location ONLY. In addition, please read our April Schedule Changes if you haven’t already. Black Box WOD/Beginner WOD: A. Back Squat 3×10 @ 70% B. 3x500m max effort row … Continue reading

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Saturday 130330

REMINDER: This weekend and every weekend, all classes at 28th St. location ONLY. In addition, please read our April Schedule Changes if you haven’t already. Open WOD 13.4: Click here for more info. (Schedule info HERE.) Black Box WOD/Beginner WOD: … Continue reading

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Friday 130329

Open WOD 13.4: Black Box WOD/Beginner WOD: [Black Box scaling:] A1. Walking Lunge 3×20/side (DB/KB in farmer’s carry); A2. Partner overhead stretch (“prison stretch”) 3×30 sec. B. 50 burpees for time; rest 5 minutes x2 sets. [Beginner scaling:] A1. Walking … Continue reading

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13.4 is here!

CLICK HERE TO REGISTER for an OPEN WOD CLASS! 2013 CrossFit Games Open — WOD 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135#/95# Clean and jerk, 3 reps 3 Toes-to-bar 135#/95# Clean … Continue reading

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Thursday 130328

Open WOD 13.4: Click here for more info. (Schedule info HERE.) Black Box WOD/Beginner WOD: “Tabata This!” Tabata Row Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata Sit-up … Continue reading

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Wednesday 130327

Black Box WOD/Beginner WOD: A1. Front Squat 3×3 w/ 2 sec. pause at the bottom; A2. Pullup 3×10 (add weight if needed). B. For time: 100 DUs, 30 pullups, 30 front squats (135#/95#), 30 pullups, 100 DUs. A1. Front Squat … Continue reading

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Tuesday 130326

Black Box WOD/Beginner WOD: A1. 2 push press + 1 split jerk x5 sets; A2. Lateral lunge w/ KB pulse 3×4/side [Black Box scaling:] B. 5 rounds: 1 minute KB swing (2pd/1.5pd)/1 minute rest–30 reps per round is the goal. … Continue reading

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Monday 130325

Black Box WOD/Beginner WOD: A: 3-position snatch x5 sets B: “CMC Pit Practice”: 7-minute AMRAP: 7 push presses (75#/45#), 7 American KB swings (20kg/12kg), 7 burpee box jump overs (20″) CFE WOD: ‘Count Back From 10’: 10-9-8-7-6-5-4-3-2-1 sets of situps … Continue reading

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