Monthly Archives: July 2013

Monday 130715

Black Box WOD/Beginner WOD: A. Back Squat 5-5-5 B. 5 rounds for time: 10 pull ups, 20 jump switch lunges Competition Team WOD: Part A. “Omar” For time: 10 thrusters (95/65) 15 bar-facing burpees 20 thrusters (95/65) 25 bar facing … Continue reading

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Sunday 130714

REMINDER: This weekend (and every weekend) all classes at our 28th St. location ONLY. Black Box WOD/Beginner WOD: Row 1000 meters then 5 rounds: 10 toes to bar 15 plate ground to overhead 45/25 then Run 800 meters Competition Team … Continue reading

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Saturday 130713

REMINDER: This weekend (and every weekend) all classes at our 28th St. location ONLY. Black Box WOD/Beginner WOD: “Cindy” 20 minute AMRAP 5 pull ups 10 push ups 15 air squats or “Mary” 20 minute AMRAP 5 handstand push ups … Continue reading

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Friday 130712

Black Box WOD/Beginner WOD: 5 rounds: 45 second AMRAP deadlift 225/155 45 second AMRAP sit up 45 second AMRAP box jump 24”/20” 45 second AMRAP knees to elbow 1 minute Rest Competition Team WOD: Part A. Power Clean Ladder 7-1 … Continue reading

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Thursday 130711

Black Box WOD/Beginner WOD: A. Push press 3-3-3-3 B. AMRAP 30 seconds on/30 seconds off for 12 minutes: Push press @60-70% of A (odd minutes), pull ups (even minutes) Competition Team WOD: Part A. Push Press: 3-3-3 Part B. 3 … Continue reading

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Friday Happy Hours!

Coach Kasey says: “Hey guys! This Friday the 12th we are holding our second crossfit endurance happy hour!! After running on Friday we are going to head straight to Walter’s Bar on 8th ave between 29th and 30th. Anyone is … Continue reading

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“CrossFit saved my life.”

Written by Kirk MacLeod I love CrossFit. CrossFit saved my life. This is not an “I was out of shape/unhealthy/on the road to nowhere” story. CrossFit literally saved my life. In June 2010, I left NYC and CrossFit NYC (my … Continue reading

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Wednesday 130710

Black Box WOD/Beginner WOD: Front Squat 3-3-3-3-3-3-3-3 Competition Team WOD: REST DAY. CFE WOD: Buddy up & grab a ball! 25min AMRAP 25 MB sit-up/toss over 24″ box 20 Med Ball Burpees/partner holds plank 15 Partner Squats (with MB at … Continue reading

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Tuesday 130709

Black Box WOD/Beginner WOD: A. 5 rounds: Max strict pull ups (score is lowest round) B. 4 rounds for time: 50 double unders (30 parallette jumps) , 20 American Kettlebell swings 1.5/1 pood Competition Team WOD: Part A. Snatch Grip … Continue reading

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Monday 130708

Black Box WOD/Beginner WOD: A. Overhead squat 3-3-3 B. Practice free standing handstands & HSPU Competition Team WOD: Part A. Run 1 mile for time. Part B. 3-5 rounds of: 15 Lateral burpee box jumps (24/20) 12 kettlebell swings (32/24 … Continue reading

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