WOD

WEDNESDAY 6/19 (48 minutes) A. Every 4 minutes for 3 sets: 25m Sled Push @ 4/6 plates 250m Skierg B. Every 4 minutes for 3 sets: 25 Burpees 250m Row C. Every 4 minutes for 3 sets: 25 Russian Kettlebell Swings @ 16/24kg 25 Echo Bike

Week # 4 of 7 Monday 6/17/2024 Strength A1. Front Squat, 5 sets of 5, building A2. Broad Jump, 5 sets of 5 Conditioning 12 minute AMRAP 12 Thrusters (95/65, Rx+ 115/75) 48 Double Unders Tuesday 6/18/2024 Strength A1. Power Snatch, 5 sets of 1-1-1,

Submit Questions for Coach Brian DeGennaro Brian’s athletic career began in high school, where he trained in gymnastics and competed in track and field (and became one of the original members of CrossFit NYC). Brian graduated from Syracuse University in 2012 with a BS in

Week # 3 of 7 Monday 6/10/2024 Strength A1. Front Squat, 5 sets of 4, building A2. Broad Jump, 5 sets of 4 Conditioning 6 Rounds 2 minute AMRAP 1 Squat Clean and Jerk (135/95, Rx+ 2 Reps at 185/125) 5 Burpee Box Jump Overs

Week # 2 of 6 Monday 6/3/2024 Strength A1. Front Squat, 5 sets of 3, building A2. Broad Jump, 5 sets of 3 Conditioning 5 Rounds For Time 10 Back Squats (95/65, Rx+ 135/95) 10 Burpees Over Bar Tuesday 6/4/2024 Strength A1. Power Snatch, 5

Week # 1 of 6 Monday 5/27/2024 Conditioning “Murph” 1 Mile Run 300 Air Squats 200 Push Ups 100 Pull Ups 1 Mile Run Tuesday 5/28/2024 Strength A1. Power Snatch, 5 sets of 3 Touch and Go, building A2. False Grip Ring Rows, 5 sets

Interim Week # 1 of 1 Monday 5/20/2024 Strength Deadlift Build up to a heavy single Conditioning 15 minute AMRAP 5 Pull Ups 10 Alternating Reverse Lunges 15 Sit Ups Tuesday 5/21/2024 Strength Front Squat 5 sets of 5, building Partner Conditioning 20 minute AMRAP

WEEK #6 OF 6 Monday 5/13/2024 Strength Back Squat Build up to a heavy single Conditioning 14 minute AMRAP 3 Handstand Push Up (Rx+ 6 reps) 9 Air Squat (Rx+ 12 reps) 27 Double Under Tuesday 5/14/2024 Strength A1. Power Clean, 4 Rep Max Touch

The Distinction Between CrossFit and Hyrox CrossFit is a training methodology. Hyrox is a sport. CrossFit is the equivalent of a broad-based fitness “education.” Hyrox is a specific “test” of certain aspects of fitness. A CrossFit “education” involves ten different “subjects:” cardiovascular / respiratory endurance,

WEEK # 5 OF 6 Monday 5/6/2024 Strength Back Squat Accumulate 28 reps at 80% of weeks 1’s single Conditioning 5 Rounds 1 minute rowing for calories 1 minute of push ups 1 minute of air squats 1 minute rest Tuesday 5/7/2024 Strength A1. Power

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.