Category Archives: WOD

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

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Top 6 for 14.5 and your Open Tees!

Deadline for Open Tees extended! Order your shirt here. One per member, the cost for everyone is $6 for a tee, $9 for a tank. If you did not enter a payment method for your shirt, please email stacey@crossfitnyc.com with … Continue reading

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Open Shirt deadline extended to Monday night:

Get your shirt order in by Monday night, and you’re covered. If you are a member of CFNYC and you completed all 5 WODs as a registered Open participant, you are entitled to your hard earned Open shirt. All you … Continue reading

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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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Sunday 140406

All-levels/Beginner: With a Partner: 100 Double Unders 80 Wallball 20/14# 60 Alternating Box Jumps 40 Pull Ups 20 Deadlifts @225/155# Experienced: Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 20 one-legged squats, alternating 30 meter … Continue reading

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Saturday 140405

All-levels/Beginner: 3 Rounds: 400m run 10 power cleans 135/95# Experienced 3 Rounds: 400m run 10 Power Cleans 155/105# (Scale weight up if desired) (Photo credit: Lisa Haefner)

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How to order your Open shirts:

Let there be shirts! If you are a member of CFNYC and you completed all 5 WODs as a registered Open participant, you are entitled to your hard earned Open shirt. All you have to do is click the link … Continue reading

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Friday 140404

All-levels/Beginner: 5 Rounds 5 Hang power Snatches 95/65 20 Tuck Jumps Experienced: 5 Rounds 5 Snatches 135/95 20 Tuck Jumps Lessons from the Level 1 Persona-based strategies for hitting your macros Kendra can 5 common reasons misses happen in the … Continue reading

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Thursday 140403

All-levels/Beginner: A.Back Squat 5-5-5 B.7 min AMRAP 7 Front Squat 95/65# 7 Push Ups 7 T2B Experienced / Competition: A.7 min AMRAP 7 Front Squat 155/105# 7 Clapping Push Ups 7 T2B B.Back Squat 5-5-5 How to work on your … Continue reading

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Wednesday 140402

All-levels/Beginner: Split Jerk 5-5-5-3-3-3 Experienced / Competition: A.Split Jerk 1-1-1-1-1-1 B.Weighted Box Step up with BB in front rack, 20″ box: 3-3-3-3-3 (each leg) CFE: 3x: 400 m run 21 kettle bell swings (24/16kg) 15 pull-ups 9 burpees Next up: … Continue reading

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