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44 W 28th St
2nd floor
Between Broadway and 6th Ave
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212-684-2018 info@crossfitnyc.com
212-684-2018 info@crossfitnyc.com
Category Archives: WOD
Thursday 130523
Black Box WOD/Beginner WOD: “Fran” 21-15-9 Thrusters 95/65, Pull Ups Competition Team WOD: A. Work up to a max triple push press with a 2 second hold at the top of every rep in 20 minutes. (Ideally you perform 3-5 … Continue reading
Leave a commentWednesday 130522
Black Box WOD/Beginner WOD: A. Romanian Deadlift 4×3 B. Tabata Intervals (8 rounds: 20 seconds work, 10 seconds rest) of: Toes to bar Jump switch lunges No push up burpee Kettlebell deadlift 2/1.5 pood Competition Team WOD: REST DAY. CFE … Continue reading
8 CommentsTuesday 130521
Black Box WOD/Beginner WOD: Squat Snatch 6×1.1 (Includes extended snatch warm up) Competition Team WOD: A. Three rounds for time: 15 hang power cleans (135/95), 15 burpees Rest 10 minutes. B. Five rounds for time: 40 double unders, 250m row … Continue reading
9 CommentsMonday 130520
Black Box WOD/Beginner WOD: For time: 1000 meter row/run then 3 rounds: 20 pull ups, 40 weighted sit ups 45/25 Competition Team WOD: A. Back Squat 5×3 reps, work up to a heavy set of three B. Snatch Grip Romanian … Continue reading
21 CommentsSunday 130519
REMINDER: This weekend (and every weekend) all classes occur at our 28th St. location ONLY. Black Box WOD/Beginner WOD: A. For quality: Alternating Turkish Get Ups (8 minutes) B. Push Press: Work up to a 3RM Competition Team WOD: REST … Continue reading
3 CommentsSaturday 130518
REMINDER: This weekend (and every weekend) all classes occur at our 28th St. location ONLY. Black Box WOD/Beginner WOD: A. Hang squat clean: Work up to a heavy single B. Alternating rounds with a partner: 20 minute AMRAP- 10 power … Continue reading
6 CommentsFriday 130517
Black Box WOD/Beginner WOD: A. 3 rounds: 6 minutes work, 4 minutes rest: AMRAP 5 pull ups, 10 push ups, 15 air squats (Goal is more rounds than last “Cindy”) Competition Team WOD: TEST: Establish a 1 RM Clean and … Continue reading
7 CommentsThursday 130516
Black Box WOD/Beginner WOD: A. Power snatch: Work up to a heavy single B. “Abs with Coach Avery” For quality: 15 strict toes to bar (hanging leg raise) 1 min plank 15 strict t2b 90 sec plank 15 strict t2b … Continue reading
3 CommentsWednesday 130515
Black Box WOD/Beginner WOD: A. Reverse Lunges 3×10/side (kettle bell farmer’s carry or barbell in back rack ) B. 3 rounds for quality: 10 left arm KB swing(1.5/1pood), 20 jumping lunges total, 10 right arm KB swing (1.5/1pood) (One arm … Continue reading
6 CommentsTuesday 130514
Black Box WOD/Beginner WOD: A. For quality: Handstand push up (Push up) EMOMx10 (Kipping is allowed. Choose a rep range that allows you to succeed) B. 13.2: 10 min amrap: 5 shoulder to overhead 115/75, 10 deadlift 75/115, 15 box … Continue reading
22 Comments