Category Archives: WOD

Workout Of The Day

WEDNESDAY 10.22.2014

Main – WOD

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Warm-up

Arch Hold on Stomach

http://ow.ly/zlZ58
With PVC

Tabata

0:20 on

0:10 Shoulder raises with PVC

Warm-up

Hollow Rock

Strength

Shoulder Press

Conditioning

Metcon (Time)

Run 400m (depending on weather row 500)

15 Strict HSPU

30 Jumping Back Squats 45/35#

Run 400m (depending on weather row 500)

30 Jumping Back Squats 45/35#

15 Strict HSPU

Run 400m (depending on weather row 500)

TUESDAY 10.21.2014

Main – WOD

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Warm-up

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
4 X 0:30/0:30

 

 

Warm-up

Arch to Hollow Swing + Kipping Chest to Bar

http://vimeo.com/97288797
accumulate 10 reps

 

 

Barbell Gymnastics

Clean and Jerk

10 minutes to 1RM

 

 

 

Conditioning

Metcon (No Measure)

Every 2:00 for 10:00 (beginning at 0:00):

6 Clean & Jerks (anyhow) 135/95#

6 Bar Facing Burpees

Every 2:00 beginning at 12:00 for as long as possible or until 20:00

8 Clean & Jerks (anyhow) 135/95#

8 Bar Facing Burpees

CrossFit Hell’s Kitchen’s 4th Year Anniversary

Well, I guess this is an indicator that I am way too busy. I missed our anniversary…..by 2 months…..

I knew it was on the 16th…of what month though?

Turns out it was August 16th 2010 that CFHK officially had it’d 1st WOD.

4 years ago…..

CFHK was the 4th CrossFit to open in Manhattan. We are one of the original CrossFit Boxes in NYC. Over the years, there has been incredible growth in the CrossFit community. I am proud to be one of the initial seeds that sprouted this growth.

Main – WOD

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Warm-up

Deep Couch Stretch

http://ow.ly/zkNU8
4 x 0:30 each leg

Warm-up

Handstand Hamstring Stretch

http://88ozs48nkx33ma0u82bc21x9hk.wpengine.netdna-cdn.com/wp-content/uploads/2014/04/photo-4-e1397676503300.jpg
4 X 0:30

Strength

Wendler’s 5-3-1

Take 90% of your 1RM, then calculate your 40,50,60,65,75,85%’s from the 90%.

Deadlift

Conditioning

Metcon (AMRAP – Reps)

9 Minute AMRAP

9 Box Jumps 24/20

9 Power Cleans 135/95

9 Burpees

SUNDAY 10.19.2014


Main – WOD

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Warm-up

Tabata Double Unders (No Measure)

8 Rounds of 20/10

Warm-up

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
After the 0:30 hold, without losing handstand form, take 5 handstand steps away from the wall. Rest 0:60 after each round.

Barbell Gymnastics

Power Snatch

Conditioning

Metcon (Time)

3 rounds for time of:

20 Single KB OH Walking Lunges (left) 24/16kg

25 KB Swings 24/16kg

20 Single KB OH Walking Lunges (right) 24/16kg

25 Lateral Jumps (over KB)

SATURDAY 10.18.2014


Main – WOD

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Warm-up

Back Hold on Box

http://88ozs48nkx33ma0u82bc21x9hk.wpengine.netdna-cdn.com/wp-content/uploads/2014/04/photo-1-4.jpg
4 X 0:30/0:30

Warm-up

Back Hold on Box

http://88ozs48nkx33ma0u82bc21x9hk.wpengine.netdna-cdn.com/wp-content/uploads/2014/04/photo-1-4.jpg
4 X 0:30/0:30

Conditioning

Lindsay (AMRAP – Reps)

37 MINUTE AMRAP:

10 PULL UPS

14 KETTLE BELL SWINGS 24kg/16kg

14 SIT UPS

200 M RUN