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Snatch | WOD 6.11.15
Fitness: 3-3-3-3-3 Work up to a medium heavy and perfect triple snatch. Performance: 80% x 2 x 5 Post loads to comments.e1/8_____________________ Behind the Neck Snatch Push Press + Overhead Squat Work...
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Rest Day
Our CrossFit Kids get to play a zombie game for their cash-out, thus learning important skills for the inevitable zombie apocalypse. You should probably be jealous. News and Notes Our very own Mel L....
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Crush Week WOD 8.5.15
Performance3 Rounds, For Time:5 Deadlifts 365/25510 Alternating Pistols 35/25then,30 Handstand Push-Ups Fitness5 Rounds, For Time:8 Deadlifts 185/1258 Front Squats 185/1258 Feet Elevated Push-Ups...
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Crush Week WOD 8.6.15
AMRAP 30 Minutes:10 Hang Power Snatches 115/7510 Toes to Bar270m Run Post time and Rx to comments. Did you know we also teach the kiddos to fly in our CrossFit Preschool and Kids programs?? Just...
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Rest Day
Coach K HarpZ owning all the weight at the CrossFit 718 Summer Games | Photo by the multitalented Coach MeLo The 2015 Subway Series Continues This Sunday at CrossFit Virtuosity The event isn't full...
View ArticleOpen Workout 12.4
Open Workout 12.4 AMRAP 12 Minutes: 150 Wall Balls 20/10, 14/9 90 Double-Unders 30 Muscle-Ups Substitute chest-to-bar or kipping pull-ups for muscle-ups. Post time and Rx to comments.Compare to...
View Article"Danny"
"Danny" AMRAP 20 minutes:30 Box Jumps 24/2020 Push Presses 115/7530 Pull-Ups Scale load and volume as appropriate, but this should be a bit of a slog. If you can jump on the Rx'd box and do 5 reps at a...
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Bench Press | Deadlift | WOD 8.10.15
Bench Press Performance: Low Intensity: 65-70% x 7 x 4Go a bit by feel and perform 4x7 at 65-70% of your 1RM. Fitness: 3 x 5 Linear ProgressionStart light enough to add weight throughout the 8-week...
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Rest Day
Coach Ro leads a group class through DROMs over in 608. Do you know why we spend so much time warming up before class? Coach David wrote an article about standardized warm-ups at CrossFit affiliates on...
View ArticleSquat | WOD 8.12.15
Performance:Back Squat Low Intensity 65-70% x 7 x 2Front Squat Low Intensity 65-70% x 7 x 2 Fitness:Front Squat 3 x 10Use about 75% of your best 3x5 from last cycle, or 60-70% of a 1RM Post loads to...
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Snatch | WOD 8.13.15
Fitness: Snatch 1-1-1-1-1 at 70-85%Hit five singles between 70 and 85%. Performance: 2 Halted (knee) Snatch Deadlifts + 1 Paused (knee) SnatchWork up to a heavy load on the complex. Pause for 3...
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Rest Day
Coach MeLo and Alex B. visited CrossFit Phase II Fitness in South Yarmouth, Mass. yesterday after a long drive to the Cape! Want to Work For Row New York? Row New York has received a grant to hire a...
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Power Jerk | WOD 8.15.15
Power Jerk 1-1-1-1-1 Take 5 total sets and work up to a heavy power jerk for the day. Post loads to comments._____________________ For Time: 800m Run then, 5 Rounds:10 Power Jerks 155/10530...
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Squat | 8.16.15
FitnessBack Squat: 3 x 10Start at about 75% of your best 3x5 from last cycle, or 60-70% of a 1RM. PerformanceMedium IntensityBack Squat: 75-80% x 5 x 2Front Squat 75-80% x 5 x 2Go a bit by feel and...
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Bench Press | Deadlift | WOD 8.17.15
Bench Press Performance: Low Intensity: 75-80% x 5 x 4 Fitness: 3 x 5 Linear ProgressionAdd two to five pounds to last week's exposure. _____________________ Deadlift Fitness and Performance: Work up...
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Andy Hendel from CrossFit Charlotte and Reebok CrossFit Charlotte Uptown talks about what being a good coach means to him. It will probably come as a surprise that he used to be a football coach... The...
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Squat | 8.19.15
Performance:High IntensityBack Squat 85-90% x 3 x 2Front Squat 85-90% x 3 x 2 Go a bit by feel and us the lower or higher percentage range depending on how you feel. Exposure 3/16 Fitness:Front Squat...
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Snatch | WOD 8.20.15
Fitness: Snatch 1-1-1-1-1 at 70-85%Hit five singles between 70 and 85%. Goal is consistency, not a 1RM. Performance: 1 Halted (knee) Snatch Deadlifts + 1 Paused (knee) SnatchWork up to a heavier load...
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Rest Day
Paul adding weight to his chin-ups Introducing: CrossFit Teens at CrossFit South Brooklyn! Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn...
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Clean and Jerk | WOD 8.22.15
Clean and Jerk 1-1-1 Take 12 minutes to warm up a bit beyond your clean and jerk weight for the WOD. Post loads to comments._____________________ AMRAP 20 Minutes:Row 500/400 meters10 Burpees3 Clean...
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