WOD

WEEKLY PROGRAMMING

Week # 6 of 6 Monday 3/25/2024 Strength A1. Sumo Deadlift, 5 sets of 5/side, building A2. Push Jerk, 5 sets of 5, building Conditioning “Grace” Clean and Jerk 30 reps for time Tuesday 3/26/2024 Strength Hang Squat Snatch Find a 2 Rep Max Conditioning

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CrossFit: Volume or Intensity?

Years ago, I taught test preparation courses (GMAT, LSAT) for Stanley Kaplan. One of the things that causes anxiety for many students is not finishing all the questions. I asked those students to consider the following approach:  Go straight to the answer grid and fill

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WEEKLY PROGRAMMING

Week # 5 of 6 Monday 3/18/2024 Strength A1. Sumo Deadlift, 5 sets of 5/side, building A2. Push Jerk, 5 sets of 5, building Conditioning “Fire Chief” Every 3 minutes for 6 Rounds 3 Burpees 18 Alternating Dumbbell Snathes (50/35) 7 Toes to Bar 9

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WEEKLY PROGRAMMING

Week # 4 of 6 Monday 3/11/2024 Strength A1. Single Leg Romanian Deadlift, 5 sets of 5/side, across A2. Push Press, 5 sets of 5, across Conditioning “Gwen” 15-12-9 for Load Clean and Jerk (unbroken) Tuesday 3/12/2024 Strength Snatch complex 10 sets, building 1 Hang

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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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