Sunday, December 17th Crossfit Workout of the Day
Strength Bench press 85%, 4x2 Conditioning “Tyler” 5 rounds for time 7 ring muscle ups 21 sdhp (95/65)
2017 12 16
Saturday, Dec. 16 CrossFit Workout of the Day
“12 Days of Christmas, 2.0” 1 squat clean thruster 2 power cleans 3 shoulder to overhead 4 front squats 5 handstand push ups 6 box jumps (30/24) 7 toes to bar 8 overhead plate lunges (45/25) 9 deadlifts 10 DB snatches (50/35) 11 wall balls (20/14) 12 burpee pull ups…
2017 12 15
Friday, Dec. 15 CrossFit Workout of the Day
[embed]https://www.youtube.com/watch?v=KAWSHt4SdtM[/embed] Mobility: Grab a buddy and open up those shoulders! Warm up 5 minutes: 150m row 5 push ups to downward dog stretch 10 groiners 1 minute overhead wall stretch 10 PVC pass thrus 10 slow PVC overhead squats Strength Every 2 minutes for 10 minutes: Overhead squat x 3…
2017 12 14
Thursday, Dec. 14 Workout of the Day
Mobility: Mobilize every day with these 4 exercises. 18 minute AMRAP* 10 thrusters 20 snatches 30 alternating floor press 40 weighted step ups 50 alternating shoulder press 60 swings *All movements are performed with 2 kettlebells. Rest 3 minutes 18 minute AMRAP 10 devil presses 20 pull ups/ring rows 30…
2017 12 13
Wednesday, Dec. 13 CrossFit Workout of the Day
Mobility: Start your day with 6 easy tips on how to improve your wrist mobility. Warm up 2 rounds: 10 air squats 10 groiners 10 supermans 3 sets: 3 hang clean high pulls 3 hang muscle cleans 3 hang power cleans 3 front squats 3 hang cleans First set with…
2017 12 12
Tuesday, Dec. 12 CrossFit Workout of the Day
[embed]https://www.youtube.com/watch?v=-SaEjvY3178[/embed] Mobility: Don't let tight hamstrings hinder you from being able to pull dead weight off the ground. Smash and stretch. Warm up 3 rounds: 5 dislocates 5 superman pass thrus 5 OHS 5 push ups 5 strict knees to elbows Strength Push press: 4x3 Romanian deadlift: 4x6 Conditioning 16…
2017 12 11
Monday, Dec. 11 CrossFit Workout of the Day
[embed]https://www.youtube.com/watch?v=sG4mAICLjjI[/embed] Mobility: Grab a kettlebell and go through these squat mobilizations for better squatting today. Warm up 7 minutes: 10 banded side steps 10 v-ups 10 wall squats 10 back extensions Strength Back squat Set 1: 80%x3 Set 2: 85%x2 Set 3: 90%x1 Set 4: 60%x10 Conditioning Every 2 minutes…
2017 12 10
Sunday, December 10th Crossfit Workout of the Day
Strength Bench press 80%, 5x3 Conditioning “Gwen” 15-12-9 reps of Clean and jerk for load Must be unbroken each set. Touch and go at floor. A re-grip off the floor doesn’t count. Use the same load for each set, and rest as needed between sets.
2017 12 09
Saturday, Dec. 9 CrossFit Workout of the Day
In teams of 2, for max reps: 6 minutes calorie row 6 minutes squat clean thrusters (115/75) 6 minutes toes to bar 6 minutes deadlifts (205/135) 6 minutes burpee box jumps (24/20)
2017 12 08
Upper East Side Athlete of the Month
Nick is such a positive presence in the gym. He always comes in with a smile, even at 5:30 a.m. — no small task. He built a strong foundation with several months of 360 before adding in CrossFit, and he continues to improve and absorb cues that have made him…
2017 12 08