Monthly Archives: June 2013

Monday 130624

Black Box WOD/Beginner WOD: Partner “Helen”-ish: One partner runs 1 mile while the other does an AMRAP of 21 american kettlebell swings 1.5/1 pood & 12 pull ups. Switch upon mile completion. Winner completes more reps in the AMRAP. Competition … Continue reading

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Sunday 130623

REMINDER: This weekend (and every weekend), all classes at 28th St. location ONLY. Black Box WOD/Beginner WOD: 100 burpee box jumps for time Competition Team WOD: REST DAY. Coach Nick writes: “CrossFit Milano will be my box away from home … Continue reading

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Saturday 130622

REMINDER: This weekend (and every weekend), all classes at 28th St. location ONLY. Black Box WOD/Beginner WOD: Work up to a heavy set of three back squat Cash out: 4 rounds- 30 seconds air squat, 30 seconds static hold at … Continue reading

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Friday 130621

Black Box WOD/Beginner WOD: “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Competition Team WOD: Part A. Collect 2 minutes in an L-sit in as few sets as possible. Part B. Power Clean Ladder 7-1 reps (warm … Continue reading

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Join us for Hope for Cures–Saturday, July 6th

CrossFit NYC is proud to announce that we’ll be participating in the “Hope for Cures” fundraiser on Saturday, July 6th: “HOPE FOR CURES” THREE ROUNDS OF: BURPEES 75#/55# POWER SNATCH BOX JUMP, 24″/20″ BOX 75#/55# THRUSTER CHEST-TO-BAR PULL-UPS “Hope” has … Continue reading

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Thursday 130620

Black Box WOD/Beginner WOD: Squat Clean 3-2-1-3-2-1 Competition Team WOD: Part A. 5×5 Bench Press Part B1. 1 arm DB or KB press 3×8 reps (41X1 tempo) Part B2. 1 arm DB or KB row 3×8 reps (41X1 tempo) Part … Continue reading

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Wednesday 130619

Black Box WOD/Beginner WOD: A. In 20 minutes, work up to a heavy set of 3 romanian deadlift. Perform 4 sets at 80% of the heavy set. B. 6 minute AMRAP: 15 wallballs 20/14, 15 american kettlebell swings 1.5/1 pood … Continue reading

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Tuesday 130618

Black Box WOD/Beginner WOD: Run 1 mile, then with a partner, one person working at a time, complete: 200 lunges, 100 toes to bar (#s represent total reps between partners, break up however necessary) Competition Team WOD: Part A. Work … Continue reading

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Athlete Profile: The Burkman Brothers

Tens of thousands of pages have been written on improving an athlete’s performance through Crossfit.  We tweak our nutrition, work on recovery, mobilize religiously and consume an incredible amount of articles and media in the name of increased performance.   But … Continue reading

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Monday 130617

Black Box WOD/Beginner WOD: A. In 20 minutes, work up to a heavy set of power clean + split jerk 1+2 B. Evil Wheels 3×15 (10) Competition Team WOD: Part A. OTM 12 minutes: (odd minutes) 12-15 box jumps and … Continue reading

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