WOD

WEEKLY PROGRAMMING

Week # 3 of 6 Monday 3/4/2024 Strength A1. Single Leg Romanian Deadlift, 5 sets of 5/side, building A2. Push Press, 5 sets of 5, building Conditioning 5 Rounds For Time 5 Power Clean and Jerks (135/95, Rx+ 185/125) 50 Double Unders Tuesday 3/5/2024 Strength

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WEEKLY PROGRAMMING

Week # 2 of 6 Monday 2/26/2024 Strength A1. Romanian Deadlift, 5 sets of 5, across A2. Strict Press, 5 sets of 5, across Conditioning Every 2:30 for 5 Rounds 10 Alternating Split Jerks (95/65, Rx+ 135/95) 10 Deadlifts 10/8 Calore Row Tuesday 2/27/2024 Strength

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WEEKLY PROGRAMMING

Week # 1 of 6 Monday 2/19/2024 Strength A1. Romanian Deadlift, 5 sets of 5, building A2. Strict Press, 5 sets of 5, building Conditioning “Dork” 6 Rounds For Time 60 Double Unders 30 American Kettlebell Swings (24/16) 15 Burpees Tuesday 2/20/2024 Strength Hang Squat

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Presidents’ Day (February 19)

On Monday, February 19, President’s Day (Federal Holiday): 6:00 AM canceled at both locations. 7:30 PM canceled at both locations. 7:30 PM Black Box Barbell at 28th Street moves to 6:30 PM.

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WEEKLY PROGRAMMING

Interim Week # 1 of 1 Monday 2/12/2024 Strength Deadlift 5 sets of 5, building Conditioning For Time 30 Power Cleans (115/75, Rx+ 155/105) 30/25 Calorie Row 30 Chest to Bar Pull Ups (Rx+ 12 Bar Muscle Ups) Tuesday 2/13/2024 Strength Overhead Squat 3-3-3-2-2-1-1-1, building

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WEEKLY PROGRAMMING

Week # 6 of 6 Monday 2/5/2024 Strength Thruster 1 Rep Max Conditioning “Fran”  21-15-9 Thrusters (95/65) Pull Up Tuesday 2/6/2024 Conditioning CFNYC Aerobic Baseline For Time 50/40 Calorie Assault Bike 300 Double Unders 50 Burpees to 6 inch Target 2,000/1,600m Row Wednesday 2/7/2024 Strength

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WEEKLY PROGRAMMING

Week # 5 of 6 Monday 1/29/2024 Strength Thruster 2-2-2-2-1-1-1-1, building Conditioning “Fran on Fire” 21-15-9 Clusters (75/55, Rx+ 95/65) Toes to Bar 3x Double Unders Tuesday 1/30/2024 Accessory 4-5 Rounds 2:00 AMRAP, 10/8 Calorie Bike then Man Makers with remaining time Rest 3-4 minute

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2024 CrossFit Open Details

Registration for the 2024 CrossFit Open is Here. Be sure to use CrossFit NYC as your affiliate. We will be running and scoring the Open WODs at 28th Street on the following days and times: 24.1: Sat, March 2 at 8:30 AM, 9:45 AM, 11:00

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WEEKLY PROGRAMMING

Week # 4 of 6 Monday 1/22/2024 Strength Thruster 3-3-2-2-1-1-1, building Conditioning Every 2 minutes for 6 rounds 5 Hang Power Cleans (95/65, Rx+ 135/95) 5 Hang Squat Cleans 5 Push Presses 5 Push Jerks Tuesday 1/23/2024 Accessory 4-5 Rounds 2:00 AMRAP, 10/8 Calorie Bike

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WEEKLY PROGRAMMING

Week # 3 of 6 Monday 1/15/2024 Strength Thruster 4-4-3-3-2-2, building Conditioning 5 Rounds 5 Front Squats (95/65, 135/95) (Rx+ Hang Squat Clean) 5 Push Presses 10 Wall Balls (20/14) Rest 1 minute after each round Tuesday 1/16/2024 Accessory 3-4 Rounds A1. Assault Bike Sprint,

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