Category Archives: WOD

Workout Of The Day

SUNDAY 2.1.2015

Main – WOD

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100 Double Unders for Time (Time)

2 Minute time cap.


Back Squat

4 x 4 @ 90%


Clean and Jerk Warm Up (No Measure)

3 Rounds of:

5 Hi Hang Muscle Cleans

5 Front Squats

5 Press

1 Split Jerk

3 Jerk Balances


DIANABETH (lite) (Time)

9 Power Cleans 135/95#

21 HSPU (Kipping is allowed)

7 Power Cleans 135/95#

15 HSPU (Kipping is allowed)

5 Power Cleans 135/95#

9 HSPU (Kipping is allowed)

SATURDAY 1.31.2014

Main – WOD

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Agility Ladder Drills (No Measure)


Shoot Throughs

3 X 10

Barbell Gymnastics

Clean Regression Complex

3 Power Cleans+3 Clean High Pulls+ 3 Clean pulls
7 Minutes to warm up then

every 90 on the 90 for 5


Rowing/Snatch Partner WOD (Weight)

10 Minute AMRAP

250m row

Max weight snatched

alternate every 250 meters rowed

Friday 1.0.2015

Main – WOD

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Tabata Double Unders (AMRAP – Reps)

8 rounds of 20 seconds on/10seconds off


Hollow hold on hands and feet

4 x 0:30/0:10

Barbell Gymnastics

Complex 1

1 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats
5 minutes to build to “heavy” then-

EMOM for 5


Bench Press

5 X 5 @85%



12 minute AMRAP of:

24 inch Box Jump, 12 reps

95 pound Thruster, 6 reps

6 Bar-facing burpees

Schedule Changes/CrossFit Open/Paleo Potluck/Movie Night


Since the Saturday classes have been extremely busy and a good majority of people get waitlisted on the noon class, for the next month, I am going to cancel Open Gym and schedule a WOD class from 1-2PM. If the 1PM class gets busy, and stays busy, we’ll keep it. The open gym time would be cut in the next month regardless, as the 2015 CrossFit Open starts in 28 days…



11:15 and 12:05 classes will be

11:00 and 12:00 noon starting next week.


I need feedback on this:

I am thinking about doing away with the 4:00PM and 4:45 class and doing a 4:30 class instead. Class schedule would be as follows:

4:30, 5:30, 6:30, 7:30, 8:30 and 9:15

If you are 100% against this and CANNOT make the 4:30 instead of 4:00 class, LET ME KNOW. If no one lets me know, then I will figure it is ok to do……


2015 CrossFit Open

The first 2015 CrossFit Open workout is going to be released in 4 weeks from today. The schedule of the Open workouts for validation will be as follows:

THURSDAY NIGHT- as soon as the workout is released and will run heats until whatever time we finish.

SATURDAY-2:00PM and will run heats until whatever time we finish.


RX’d vs. SCALED CrossFit Open

This year will be the first time CrossFit does a “scaled” division of the Open.

We will NOT be taking part in the scaled division portion of the Open. If you want to do the Open and are not good enough to do it RX’d, then you need to work on your weaknesses to get good enough to do it. If you set the bar low enough, you can always achieve your goals…… We will NOT set the bar low. We will continue to push forward and strive for bigger lifts, better technique and greater skills. We will continue to do what it is we started to do 4 years ago; create better athletes.



What: Paleo Potluck Party + MOVIE NIGHT

Cost: Bring your favorite homemade Paleo dish

When: Saturday February 7th 6:00pm-9:00pm

Where: CrossFit Hell’s Kitchen 315 West 36th Street

Why: To share recipes and learn how to stay Paleo even after the challenge

I am going to put a list up front for recommendations on movies. Most voted for wins!




THURSDAY 1.29.2015

Main – WOD

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Arch to Hollow Swing on Bar
3 X 6


Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
2 X 1:00


Back Squat

5 X 5 @ 85%



6 X 2 @ 80%


Metcon (AMRAP – Reps)

12 Minute AMRAP

24 Shoulder Touch

12 Shoulder to Overhead 135/95#

3 Rope Climbs 15′