TUESDAY 090630
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Compare to 081223.
Free Beginners class tonight!!! Come on by and check us out!!!
Clothes maketh the muscle up...
June 2009 Archives
MONDAY 090629
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090524.
Caption Contest...
Sundayy 090628
Rest Day on the Main Page. Come in for a make up, skills, feats of strength, entertainment, alternate programming... that sorta thing!
SATURDAY 090627
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast. Post time to completion and loads to comments.
Compare to 030716.
BBQ Today at BBB. $10 buy in, proceeds of which benefit the affiliate team! Starts at 2pm. Come on by!!! Gym will open at noon for those who want to hit this WOD early. Also, I will likely do this sucker around 9am, for the super-motivated!!!
CFE NYC at 10am at the McCarren Park Track (meet by the pull up bars). Come learn to run! Correctly!
Free beginners class today at 1pm!!! Come check us out. Stay for the food if you like!
Friday 090626
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 090330.
BK Elements #9, M/W @ 7pm, starts Monday (2 slots left. sign up now)
Remember, Saturday at 2pm we're having a BBQ at the Brooklyn Box. It's a $10 buy in to support the Affiliate Cup Team, representing at the Games in a couple weeks! Gym will open at 12pm for an early WOD!!! Come on by!!!
THURSDAY 090625
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 081227.
Wednesday 090624
Rest Day on the Main Page. Come in for a make up, skills, feats of strength, entertainment, alternate programming... that sorta thing!
BK Elements #9, M/W @ 7pm, starts June 29th
CFNYC SEMINARS THIS SUMMER!
Olympic Weightlifting Seminar #2 (Saturday, July 11th)
2009 Blauer Tactical Training Camp! There are a few of us thinking of going down! Shout out on the blog if you are interested!!!
MONDAY 090622
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
BK Elements #9, M/W @ 7pm, starts June 29th (4 slots left. sign up now!!!)
Um, yeah... bells...
Sunday 090621
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 090505.
Free beginners class today at 1pm!!!
CFE NYC today at 3pm, BBB!!!
Happy birthday Manny! You still can't hide in Manhattan forever!!!
SATURDAY 090620
Rest Day on the Main Page. Come in for a make up, skills, or whatever Max cooks up for you!!!
CFE NYC TODAY AT 10AM AT MCCARREN PARK! If you were scared of that 5k, nows your chance to learn something new!
FRE BEGINNERS CLASS AT 1PM!!! COME TRY US OUT!!!
Team Push Up
FRIDAY 090619
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
Post number of rounds completed to comments.
Compare to 040523.
CFE RUNNING SEMINAR TOMORROW!!! SPACE STILL LEFT
BK Elements #9, M/W @ 7pm, starts June 29th (5 slots left)
Darren poses by his ridiculous box jump. He's been in the wind lately. But more importantly, can jump onto this box!
URGENT: BK 8AM CANCELLED TODAY!!! SORRY ABOUT THE SHORT NOTICE. EMAIL TORCH AT CROSSFITBROOKLYN DOT COM IF A MIDDAY MAKE UP IS SOMETHING OF INTEREST!
THURSDAY 090618
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.
Post time to comments.
Compare to 070423.
WEDNESDAY 090617
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080603.
Tuesday 090616
Rest Day on the Main Page. As always, feel free to come in for skills work, a make up, or our increasingly popular, never pleasant, alternate programming.
Black Box Rest Day WOD
Rocky Mountain Regional Qualifier, WOD # 2
3 rounds for time of:
10 chest-to-bar pullups
10 front squats, men - 165 lbs / women - 105 lbs
10 burpees
FREE BEGINNERS CLASS TONIGHT!!! DIVE IN!!!
CFE NYC -
6:30pm Tonight @ Central
6:45 am Wednesday @ the Manhattan Box
10 am Saturday @ McCarren Park Track
3 pm Sunday @ the Brooklyn Box
How some in our community PR...
MONDAY 090615
Run 5 K
Post time to comments.
Compare to 090525.
CFNYC SEMINARS THIS SUMMER!
CFE Running Seminar #2 (Saturday, June 20th)
Olympic Weightlifting Seminar #2 (Saturday, July 11th)
As always, let us know what you would like to see to make the gym better/more convenient, or let us know what we are doing right. Water is coming, and lunch time classes are in the works...
HAPPY BIRTHDAY DOUG
SUNDAY 090614
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 081211.
Snuggles
Saturday 090613
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 090406.
Friday 090612
Rest Day on the Main Page! Come in for make ups, skills, alternated programming, or recovery. Or stay home... You're your own people!
Rest Day Dinner @ 7:30pm at the Ukrainian East Village Restaurant, ironically located in the East Village! Some on by!!!
CFNYC SEMINARS THIS SUMMER!
CFE Running Seminar #2 (Saturday, June 20th)
Olympic Weightlifting Seminar #1 is SOLD OUT
UPDATE! Olympic Weightlifting Seminar #2 on July 11th is now online and available for sign up!
CFE NYC - 10am @ McCarren Park Track Saturday/ 3pm at BBB Sunday
Also, sign up for the CrossFit Endurance NYC team on the New York Road Runners website. Qualifying races happening on Sunday the 21st, and Sunday the 28th!
BK Elements #9, M/W @ 7pm, starts June 29th. Sign up now!!!
Girls squatting...
THURSDAY 090611
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.
WEDNESDAY 090610
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
BK Elements #9, M/W @ 7PM, starts June 29th (New Date)
TUESDAY 090609
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090513.
FREE BEGINNERS CLASS TONIGHT!!!
Manhattan member, Gabe K, who visits our humble shop on occasion, placing at a rib eating contest!
Monday 090608
Rest Day on the Main Page. Come in a do a make up, work skills, rehab, or:
BLACK BOX REST DAY WORKOUT:
Western Canada Qualifier WOD #1
As many rounds/reps in 20 minutes of:
10 Wallballs (20/14 lbs)
10 Box Jumps (20")
10 Deadlifts (205# men /145# women)
10 Burpees
Post number of rounds/reps to comments.
BK Elements #9 Wed/Mon @ 7pm, starts June 17
CFNYC SEMINARS IN JUNE!
CFE Running Seminar (Saturday, June 20th)
Olympic Weightlifting Seminar with Brian DeGennaro (Saturday June 27th)
SUNDAY 090607
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Post time to comments.
FREE BEGINNERS CLASS TODAY @ 1PM
CFE NYC 3PM at BBB
SATURDAY 090606
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 090322.
CFE NYC TODAY AT 10AM; MCCARREN PARK
FREE BEGINNERS @ 1PM!!!!
Thursday 090604
Rest Day on the Main Page. Come on by to make up some WODs... notably running WODs given recent attendance. Skills and alternate programming also viable options.
FREE BEGINNERS CLASS TONIGHT AT 7PM!!! Come on by!
BK Elements #7, W/M @ 7PM, starts June 17th!
CFNYC SEMINARS IN JUNE!
CFE Running Seminar (Saturday, June 20th)
Olympic Weightlifting Seminar with Brian DeGennaro (Saturday June 27th)
WEDNESDAY 090603
For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Post time to comments.
Compare to 070731.
Double Trouble
Tuesday 090602
Overhead Squat 5-5-5-5-5 reps.
Post loads to comments.
FREE BEGINNERS CLASS TONIGHT!!! COME CHECK US OUT AT 7PM!!!
BK #9 Wed/Mon @ 7pm, starts June 17
CFNYC SEMINARS IN JUNE!
CFE Running Seminar (Saturday, June 20th)
Olympic Weightlifting Seminar with Brian DeGennaro (Saturday June 27th)
