Category Archives: WOD

Friday 140418

All-levels/Beginner: 5 Sets for Weight: 5 Deadlifts 3 Hang Power Cleans 1 Shoulder-to-overhead Experienced: A. Deadlift 1-1-1-1-1 B. 5 Sets For Weight: 5 Clean Pulls 3 Cleans 1 Shoulder-to-overhead (Photo credit: Lisa Haefner)

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Thursday 140417

All-levels/Beginner: With a partner, complete: 100 Calorie Row 100 Walking Lunges 100 Alternating Box Jumps 100 Situps Experienced: With a partner, complete: 100 Calorie Row 100 Jumping Lunges 100 Alternating Box Jumps 100 Situps (Photo credit: Lisa Haefner) There are … Continue reading

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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

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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

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Hotel rooms for Regionals

Hey Guys, there are a whole bunch of us heading up to Regionals to represent CFNYC this year! We’ll have a CFNYC tent on sight for a home base, and we have 4 rooms left in our hotel block at … Continue reading

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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

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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

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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

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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

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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

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