Monday 140203

All-levels WOD/Beginner WOD:
Partner “Danny”
Complete as many rounds in 20 minutes, alternating work with a partner:
24/20 inch Box Jump, 30 reps
115/83 pound Push Press, 20 reps
30 Pull-ups (Break up the reps howsoever you choose)

Competition Team WOD:
Part A. 10 minute EMOM: Push Press x2 reps (build)

Part B. 6 minute EMOM: TNG Deadlifts x4 reps (275/185#), burpee box jump over x4 reps

Part C. 8 minute AMRAP: 3 wall balls, 3 TTB, 6 wall balls, 6 TTB, 9 wall balls, 9 TTB, ….

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Here’s what’s on tap for Tuesday’s classes:

All-levels WOD/Beginner WOD:
Power snatch 5-5-5-5-5

Competition Team WOD:
Part A. Back Squat: 21-15-9 reps, unbroken
Part B. For time: Row 500 m, 50 kb swings (32 kg/24 kg), 30 HR push ups

  • Jenny

    Good article about how Crossfit is our “third place.” I agree! Never thought I would (or could) enjoy and look forward to going to the gym!

  • wasp-vs-stryper

    Before I begin this, wanted to first note that I’m extremely grateful for the fact that CrossfitNYC offers showers and towel service – as I have certainly attended boxes that do not. That being said – is there anything that can be done about the lack of hot water in women’s locker room on 28th Street? There is rarely if ever hot water after the morning classes and lately it has been at ice bath style temps. I know there are many benefits to colder showers and I’m sure it will be appreciated in the summer months but its pretty uncomfortable.

    • http://www.joshuanewman.com Joshua Newman

      We’re working on it right now, on a slew of fronts – most importantly, we’re adding substantially more hot water heater capacity as fast as we can get it installed, though we’re also doing a bunch of temporary things that will hopefully help starting today.