Monthly Archives: July 2014

Wednesday 140730

All-levels/Beginner: A. Push Press 4×3 B. Complete 4 rounds of: 1 minute max rep box jumps (24/20) 1 minute max reps shoulder to overhead (115/75) 1 minute max reps burpees 1 minute rest Score = total reps Experienced: A. Back … Continue reading

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Upcoming Competitions and Brooklyn CMC

August 24th: O.G Competitive Exercise Challenge in Englewood NJ. There are only RX divisions for individual male and female and it is described as an ‘old school’ CrossFit competition. Coach Josh is involved with running the competition, so if you … Continue reading

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Tuesday 140729

All-levels/Beginner: July 7 2014 (crossfit.com) Muscle Clean 1-1-1-1-1 reps Power Clean 3-3-3-3-3 reps Clean 5-5-5-5-5 reps Experienced: A1. Bench Press 5×5 @ 80% of 1 RM (or slightly heavier than 7/15/14) A2. Weighted Pull up 3,2,2,1,1 B. 7 minute AMRAP: … Continue reading

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Monday 140728

All-levels/Beginner: A. 10 RM Overhead Squat B. With a partner complete 150 wall balls for time, the ball cannot touch the ground. Your partner must “rest” in a plank for wall ball reps to count. Experienced: Testing: Find 1RM Snatch … Continue reading

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Sunday 140727

All-levels/Beginner: For Time: 1000 m Row 50 Burpee Box Jumps (24/20) 2 mile Run Experienced: Testing: Find 1RM Snatch (Photo credit: Lisa Haefner) Watch the CrossFit Games today with your fellow CFNYCers!

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Saturday 140726

All-levels/Beginner: A. Bench or Floor Press 5×5 – Work up to a 5 RM B. 5x250m Row Sprints Experienced: A. Skill: Kettlebell Cleans B. “Baby Eagle” 6 rounds for time: 5 double kettlebell front squats (24/16 kg) 20 meters farmer’s … Continue reading

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Friday 140725

All-levels/Beginner: A. Deadlift 7×2 B. Skill: Strict HSPU 10 minute EMOM: 1 strict HSPU (or up to 3 reps) with perfect form Scale: Wall Climbs or Box Push ups Experienced: “Grinder” 3 Rounds for time: 5 Press @ 80% 1 … Continue reading

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Thursday 140724

All-levels/Beginner: A1. 7 sets: 1 Power Snatch + 2 OHS A2. Snatch Balance 7×1 B. Evil Wheel Rollout 3×5 Experienced: A. Front Squat 3×3 @ 70% of Back Squat 1RM B. “Bell” 3 rounds for time of: 21 Deadlifts (185/123) … Continue reading

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Wednesday 140723

All-levels/Beginner: A. Front Squat 3×3 @ 70% of Back Squat 1RM B. For total reps: 5 minutes: Push ups 4 minutes: American Kettlebell Swings (24/16 kg) 3 minutes: Pull-ups 2 minutes: Double Unders 1 minute: Air Squats Experienced: A. Front … Continue reading

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Games Viewing

Wanna watch the Games, but can’t make it to Carson this year? That’s ok, neither can we. Join other CrossFit enthusiasts at Walter’s Bar beginning at 2pm on Saturday to watch the Games. They have a full bar, but no … Continue reading

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