Monthly Archives: February 2014

Sunday 140223

All-levels WOD/Beginner WOD: “Cindy”: 20 minute AMRAP: 5 pull ups, 10 push ups, 15 air squats or “Cindy XXX”: 20 minute AMRAP: 10 Pull-ups, 20 Push-ups, 30 Squats… 15 Pull-ups, 30 Push-ups, 45 Squats… (+5 pull ups, +10 push ups, … Continue reading

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Saturday 140222

All-levels WOD/Beginner WOD: “12.2″: In 10 minutes: 30 Reps Snatch, 75/45 30 Reps Snatch, 135/75 (95/55) 30 Reps Snatch, 165/100 (115/65) 30 Reps Snatch, 210/120 (135/75) Competition Team WOD: Part A. Strict Press 3, 2, 2, 1, 1 reps Part … Continue reading

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Friday 140221

All-levels WOD/Beginner WOD: 3 Rounds For Time: run 800 m, 50 american kb swings 24/16, 50 ab mat sit ups Competition Team WOD: Teams of 3, one athlete works at a time: 100 deadlifts (155/105#), 80 hang power cleans, 60 … Continue reading

9 Comments

CrossFit Open: Live Announcements and Happy Hours!

The first live announcement of the first Open WOD (14.1) will be on Thursday February 27th at 8pm EST. We’re screening the announcement here at the Box every week so we can embrace each other while we learn of our … Continue reading

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Thursday 140220

All-levels WOD/Beginner WOD: “NASTY GIRLS” 3 rounds for time of: 50 Squats 7 Muscle-ups (chest to bar pull ups + push ups) 135/95 pound Hang power cleans, 10 reps Competition Team WOD: Part A. Work up to Heavy 3 Position … Continue reading

18 Comments

Wednesday 140219

All-levels WOD/Beginner WOD: Back Squat 10-10-10 (compare to 2/6,11/14) Competition Team WOD: REST DAY. CFE WOD: 30 min AMRAP: Run from the ground floor to the top of the building 2x 10 squats, 15 kb swings, 20 double unders Announcing: … Continue reading

23 Comments

Tuesday 140218

All-levels WOD/Beginner WOD: A. Push Press: work up to a heavy set of 5 in 15 minutes B. 15-12-9: Push Press @65% of A, squat thrusts over bar Competition Team WOD: Part A. Back Squat 3, 3, 2, 2, 1 … Continue reading

13 Comments

CFNYC hits the slopes! 2-22-14

CFNYC is hitting the slopes! Everyone from novice to X Games hopefuls are welcome! On February 22nd, CFNYC will load up onto our own charter bus and head out to Belleayre Mountain for an epic day of shredding! When: 5:00am-4pm … Continue reading

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Monday 140217

All-levels WOD/Beginner WOD: 4 rounds, 1 minute at each station, 1 minutes rest in between rounds: row, sit up, kettlebell swing 24/16, double under, box jump Competition Team WOD: Chest-to-Bar “Angie” Announcing: New “Experienced” WODs at CFNYC! Under cover How … Continue reading

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Sunday 140216

All-levels WOD/Beginner WOD: “Grace” Clean and Jerk 135/95# 30 reps for time Competition Team WOD: REST DAY. Announcing: New “Experienced” WODs at CFNYC! CLICK HERE to sign up for the 2014 Open and be sure to sign up for Team … Continue reading

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