Author Archives: Allison Bojarski

Wednesday 140416

All-levels/Beginner: 20 minute EMOM: Hang Power Snatch (95/65) – reps in 20 seconds/rest 40 seconds T2B Experienced: 20 minute EMOM: TNG Power Snatch (135/95) – reps in 20 seconds/rest 40 seconds T2B CFE: 20 min partner AMRAP: 5 pull-ups 10 … Continue reading


Tuesday 140415

All-levels/Beginner: “Swinging Diane” For time, 21-15-9 reps: Russian KBS 24/16kg Handstand pushups Experienced: “Swinging Diane” For time, 21-15-9 reps: Russian KBS 32/24kg Handstand pushups A couple shots from last Saturday’s park WOD: Hotel rooms for regionals To go overhead or … Continue reading


Monday 140414

All-levels/Beginner: Back squat 3-3-3-3-3 Front squat 3-3-3-3-3 Overhead squat 3-3-3-3-3 Experienced: Overhead squat 1-1-1-1-1 Front squat 2-2-2-2-2 Back squat 3-3-3-3-3 (Photo credit: Lisa Haefner) Life under the big top Can we say what diet is best for health? The trouble … Continue reading


Sunday 140413

All-levels/Beginner: 5 Rounds 4 min AMRAP “Cindy” Rest 2 minutes Experienced: Overhead squat 1-1-1-1-1 Front squat 2-2-2-2-2 Back squat 3-3-3-3-3 Thanks to everyone who made it out to Central Park yesterday for our Park WODs! Here’s Coach Michael and Coach … Continue reading


Saturday 140412

NOTE: There will be NO WATER after 3:00 P.M. at 28th St. today, Saturday April 12th. Anyone who needs to use bathroom or shower facilities will need to go to our 26th St. location during this time. The good news … Continue reading


Friday 140411

All-levels/Beginner: 3K Row Experienced: 5K Row Rowing technique videos from Concept2 Rowing archives for the CrossFit Journal Albert Azaryan: Lord of the rings The death of steady-state cardio Play and the beginner’s mind


Thursday 140410

All-levels/Beginner: Press 3-3-3-2-2-2-1-1-1 Experienced: “Lynne” 5 Rounds of: Max repetitions Body Weight Bench Max repetitions Pull ups (Photo credit: Lisa Haefner) Iceland Annie in Vogue! (& written up by a CFNYCer!) The role of the bench press in strength training … Continue reading


Wednesday 140809

All-levels/Beginner: A. Snatch Grip Romanian Deadlifts 5-5-5-5-5 B. 4 rounds for time: 400 m run 50 squats Experienced: A. Good Mornings 8-8-8 B. Snatch Pulls 4-4-4-4 C. 3 Sets, alternating with partners: 250m Row 25 Air Squats CFE: 800 m … Continue reading


Tuesday 140408

All-levels/Beginner: Back Squat work up to a heavy 4, then drop down 10-20# and do 4-4-4 Experienced: Back Squat 2-2-2-2-2 (Photo credit: Lisa Haefner) 2014 Regional tickets on sale now Back squat insights with David Millar, Rob Orlando, and Dave … Continue reading


Monday 140407

All-levels/Beginner / Experienced: Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 20 one-legged squats, alternating 30 meter handstand walk Post rounds completed to comments. Knees-to-elbows progressions (video) Pistol (one-legged squat) progression, part 1; part 2 … Continue reading

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