Tag Archive for: crossfit new york city

WOD 11/21/13

6 Minutes of Shoulder/Wrist/Elbow Mobility A- WU- 21/15/9 RFT of: Push Up/Air Squat/Sit Up   - 6 Minute Cap B- Ring Dip- 3-5 Reps X's 10 Sets (Strict); 45 Seconds Rest Between Efforts   - 10 Minute Cap C- Bench Press- 15 Minutes To…

WOD 12/28/11

3 rounds of:1 min each max effort- Row/Rope Undulation/Double Unders 2 RFT of: 50 KB Swings(20/16kg)/40 Ball Slams(20/15)/30 Wall Ball(20/12)/20 GHD Sit Ups(Sit Ups)/10 HSPU(Push Ups)/5 Muscle Ups(pull ups) scale up or down accordingly Update:…