WOD Archive

January 17, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Friday, January 18 2019

Winter Strength Week 6 STRENGTH Every Min on the Min For 12 Minutes Min 1 1 Back Squat (AHAP) Min 2 10 Collusion Swings CONDITIONING “Single […]
January 16, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Thursday, January 17 2019

Winter Strength Week 6 ENDURANCE “Tabata Endurance” With a Running Clock in 20 minutes Tabata Pull-Ups Tabata Calories Tabata Push-Ups Tabata Calories Tabata Sit-Ups Tabata Calories […]
January 15, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Wednesday, January 16 2019

Winter Strength Week 6 STRENGTH Bench Press (Accumulate 20 Reps (AHAP)) 6 x Max Effort L-Sit CONDITIONING “8Arms” 15 Minutes To Complete: In Teams of 2 […]
January 14, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Tuesday, January 15 2019

Winter Strength Week 6 STRENGTH Front Squat (Accumulate 20 Reps (AHAP)) Front Rack Lunge (4 x 12 (AHAP)) Kettlebellx2 Front Rack Lunge CONDITIONING “Chain Reaction” 10 […]
January 13, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Monday, January 14 2019

Winter Strength Week 6 Warm-up Move.Lift.Mobilize 3 Minutes Row/Bike/Run 3 Rounds 10 Pushups :30 second handstand hold then Thread the needle 1 min per side STRENGTH […]
January 12, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Sunday, January 13 2019

Winter Strength Week 5 Andy (Time)For time, wearing a 20-lb. vest:25 thrusters, 115 lb.50 box jumps, 24 in.75 deadlifts, 115 lb.1.5-mile run75 deadlifts, 115 lb.50 box […]
January 11, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Saturday, January 12 2019

Winter Strength Week 5 HardAFIn 50 Minute Complete:As Many Burpees To Attention as Possible Every 10 Minutes Perform a 50 Calorie Row/Bike/Ski/Run Workout begins with 50 […]
January 10, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Friday, January 11 2019

Winter Strength Week 5 STRENGTHEvery Min on the Min For 12 MinutesMin 12 Front Squat (AHAP)Min 210 Thrusters (light, fast, and unbroken)_____________________________CONDITIONINGDumbbell FranFor Time:21-15-9Dumbbell Thruster 50×2 […]
January 9, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Thursday January 10 2019

Winter Strength Week 5 Endurance Forty IV Complete:0 – 5:0050/40 Calories Row/Bike/Run/Ski5 – 10:0030 Dumbbell Renegade Rows10-15:0060 Kettlebell Snatch (25r / 25l)15-20:0030 Dumbbell Box Step Overs20 […]
January 9, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Wednesday, January 9 2019

Winter Strength Week 5 Move.Lift.Stretch3 Minutes Burpees3 Rounds10 Handstand Shoulder Taps10 Strict Kettlebell Presses (5r / 5l)thenThread the Needle_____________________________STRENGTHShoulder Press (Accumulate 30 reps AHAP)Power Clean (Accumulate […]
January 7, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Tuesday, January 8 2019

Winter Strength Week 5 Warm-up Move.Lift.Mobilize 3 Minute Row/Bike/Run 30 Goblet Squats 30 Stepups Box Hip Stretch STRENGTH Back Squat (Accumulate 30 Reps (AHAP)) Adjust Sets […]
January 6, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Monday, January 7 2019

Winter Strength Week 5 Warm-up Move.Lift.Mobilize 3 Minute Jump Rope 30 Ring Rows 30 Pushups Banded lat Stretch STRENGTH Bench Press (Accumulate 30 Reps) Adjust Sets […]
January 5, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Sunday, January 6 2019

CrossFit Winter Strength – Week 4 Kevin 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms 800-meter running farmer carry, […]
January 4, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Saturday, January 5 2019

CrossFit Winter Strength – Week 4 A ENDURANCE “Bert” For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats […]
January 3, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Friday, January 4 2019

      CrossFit Winter Strength – Week 4 STRENGTH Metcon (Weight) Every Min on the Min For 12 Minutes Min 1 3 Back Squat (AHAP) […]
January 2, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Thursday, January 3 2019

      CrossFit Winter Strength – Week 4 “Endless EMOM II” Every Min on the Min until Coach says stop Min 1 50% max Min […]
January 1, 2019
CrossFit, Dutch Kills, Astoria, Queens, New York City

Wednesday, January 2 2019

CrossFit Winter Strength – Week 4 A Weightlifting Wednesday I 40 Bench Press AHAP 50 Burpees For Time 30 Back Squats AHAP 50 Burpees For Time […]
December 31, 2018
CrossFit, Dutch Kills, Astoria, Queens, New York City

Tuesday, January 1 2019

CrossFit Winter Strength – Week 4 CLASSES CANCELLED OPEN GYM 10AM – NOON CrossFit OCR CHECK WODIFY CrossFit STRONG Check WODIFY CrossFit OLY CHECK WODIFY & […]
December 30, 2018
CrossFit, Dutch Kills, Astoria, Queens, New York City

Monday, December 31 2018

CrossFit Winter Strength – Week 4 A CONDITIONING “Countdown Chipper – CrossFit Bell Style” For Time: 100 Double Unders 90 Situps 80 Air Squats 70 Kettlebell […]
December 29, 2018
CrossFit, Dutch Kills, Astoria, Queens, New York City

Sunday, December 30 2018

Warmup3 Rounds10 Calories10 PVC Pass thrus20 Overhead Squats STRENGTH Overhead SquatEst. 1 Rep Max CONDITIONING “Jenny” Complete as many rounds as possible in 20 minutes of:45-lb. […]
December 28, 2018
CrossFit, Dutch Kills, Astoria, Queens, New York City

Saturday, December 29 2018

CrossFit Winter Strength – Week 3 A Warmup Row/Bike/Ski 4 Minutes 4 Minutes Stretch Coaches Choice ENDURANCE “More Havoc” Every 4 Minutes For 40 Minutes 400 […]
December 27, 2018
CrossFit, Dutch Kills, Astoria, Queens, New York City

Friday, December 28 2018

CrossFit Winter Strength – Week 3 Warm-up 500m row then 3 rounds 10 Air Squats 10 Walking Lunges :30 second super front rack stretch STRENGTH Metcon […]
December 26, 2018
CrossFit, Dutch Kills, Astoria, Queens, New York City

Thursday, December 27 2018

CrossFit Winter Strength – Week 3 “Endless EMOM I” Every Min on the Min until Coach says stop Min 1 12/10 Calorie Row Min 2 10 […]
December 26, 2018
CrossFit, Dutch Kills, Astoria, Queens, New York City

Wednesday, December 26 2018

STRENGTH Shoulder Press (Accumulate 40 Reps) Try to increase the weight from last week. Power Clean (Accumulate 20 Reps) Go Heavier Than Last CONDITIONING4 Rounds For […]
December 24, 2018

Tuesday, December 25 2018

Merry Christmas! We will be closed today to spend time with our family.
December 23, 2018
CrossFit, Dutch Kills, Astoria, Queens, New York City

Monday, December 24 2018 – Twelve Days of Christmas

“12 Days of Christmas – CrossFit Bell Style” Version 2.0 For Time: 1 Bunch of Wallballs (10 repetitions) 2 Handstand Pushups (pushups) 3 Dumbbell Shoulder To Overhead 4 […]
December 22, 2018

Sunday, December 23 2018

CrossFit Winter Strength – Week 2 Check WODIFY For WOD Partner “Klepto” 4 Rounds For time: In Teams of 2 54 Box jumps, 24″ box 40 […]
December 21, 2018

Saturday, December 22 2018

CrossFit Winter Strength – Week 2 ENDURANCE “Endurance Forty III” Complete: 0:00 – 5:00 40 Snatches 115# / 75# 5:00 – 10:00 60/48 Calories Row/Ski 10:00 […]
December 20, 2018

Friday, December 21 2018

CrossFit Winter Strength – Week 2 UGLY SWEATER WOD SAVAGE STRENGTH Metcon (Weight) Every Min on the Min For 12 Minutes Min 1 2 Back Squat […]
December 19, 2018

Thursday, December 20 2018

CrossFit Winter Strength – Week 2 CONDITIONING “Chad”For Time:1000 Box Step ups  20″ w/ 45# Ruck CrossFit OCR CHECK WODIFY CrossFit STRONG Check WODIFY CrossFit OLY […]
December 18, 2018

Wednesday, December 19 2018

CrossFit Winter Strength – Week 2 STRENGTH Bench Press (Accumulate 40 Reps) Adjust Sets and Reps depending on your approach CONDITIONING “Gale” For Time: 40 Deadlifts […]
December 17, 2018

Tuesday, December 18 2018

CrossFit Winter Strength – Week 2 STRENGTH Front Squat (Accumulate 40 Reps (AHAP)) Kettlebell Front Rack Lunges 4 x 12 Adjust Sets and Reps depending on […]
December 16, 2018

Monday, December 17 2018

CrossFit Winter Strength – Week 2 STRENGTH Shoulder Press (Accumulate 40 Reps) Power Snatch (Accumulate 20 Reps (AHAP)) CONDITIONING “Coil” 10 Minutes To Complete: 3 Rounds: […]
December 15, 2018

Sunday, December 16 2018

CrossFit Winter Strength – Week 1 UGLY SWEATER WOD SAVAGE Check WODIFY For WOD CrossFit OCR CHECK WODIFY CrossFit STRONG Check WODIFY CrossFit OLY CHECK WODIFY […]
December 14, 2018

Saturday, December 15 2018 Hero WOD Harper

CrossFit Winter Strength – Week 1 A Warmup 3 Rounds 10 Calories 10 Air Squats 10 Plate Ground to overhead ENDURANCE “Endurance 40 III” 0-10:00 5 […]
December 13, 2018

Friday, December 14 2018 Sandbag Lunges

CrossFit Winter Strength – Week 1 Warmup50′ Db farmers carry5 Burpees10 Walking Lunges STRENGTH Every Min on the Min For 12 Minutes Min 1 3 Front […]
December 12, 2018

Thursday, December 13 2018 Endurance Rowing

CrossFit Winter Strength – Week 1 Warmup1000 Meter Row CONDITIONING “Burden” Every Minute On The Minute For 30 Minutes Minute 1 Calories (Bike or Row) Minute […]
December 11, 2018

Wednesday, December 12 2018 Power Cleans

CrossFit Winter Strength – Week 1 A Warmup3 Rounds10 DB strict press (5r / 5l )10 Calories:30 second super front rack stretch STRENGTH Power Clean Accumulate […]
December 10, 2018

Tuesday, December 11 2018 Squat and Lunge

CrossFit Winter Strength – Week 1 Warmup500 m Row30 Air Squats30 walking Lunges STRENGTH Squat Accumulate 40 Reps (AHAP) ACCESSORYSTRENGTH Dumbell Lunges 4 x 12 reps […]
December 9, 2018

Monday, December 10 2018 Bench Press Chinups

CrossFit Winter Strength – Week 1 Warmup3 Rounds10 Calorie Row10 Pushups:30 second dead hang STRENGTH Bench Press Accumulate 40 Reps ACCESSORY STRENGTHStrict ChinupsAccumulate 50 Reps CONDITIONING […]
December 8, 2018

Sunday, December 9 2018 Wallballs and Box Jumps

CrossFit Transition Week “Swan” In teams of two, complete as many rounds and reps as possible in 30 minutes of: 500 Meter Row 30 Box Jumps […]
December 7, 2018

Saturday, December 8 2018 HERO Wod Nick

CrossFit Transition Week — CrossFit ENDURANCE 0-10:00 21-15-9 Sandbag Front Squat Sandbag Lunge 10:00 – 20:00 100 Calorie Bike 20:00 – 30:00 200 Situps 30:00 – […]
December 6, 2018

Friday, December 7 2018 Isabel

CrossFit Transition Week STRENGTH Snatch (Any style) Est 1 Rep Max CONDITIONING “Isabel” 30 Snatches (any style) CrossFit OCR CHECK WODIFY CrossFit STRONG Check WODIFY CrossFit […]
December 5, 2018

Thursday, December 6 2018 Box Jumps

CrossFit Transition Week “Darkness” 10 Rounds 30 Calories 20 Situps 10 Box Jumps Have a Weight Vest? Wear It CrossFit OCR CHECK WODIFY CrossFit STRONG Check […]
December 4, 2018

Wednesday December 5 2018 Chelsea

CrossFit Transition Week CONDITIONING “Chelsea” EMOM in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats Beginner Option Every minute on the minute for 20 minutes […]
December 3, 2018

Tuesday, December 4 2018 American kettlebell Swings

CrossFit Transition Week STRENGTH Strict Press Establish a 1 Rep max CONDITIONING “Freak” For Time: 30 American Kettlebell Swings 50 Double Unders 20 American Kettlebell Swings […]
December 2, 2018

Monday, December 3 2018 Wallball Front Squat

CrossFit Transition Week STRENGTH Establish 1 Rep Max Front Squat CONDITIONING “Sunshine” 12 Minutes To Complete 150 Wallballs AMRAP Burpees Score = Total Reps completed CrossFit […]
December 1, 2018

Sunday, December 2 2018 Clean and Jerk

CrossFit QUAD STRONG Cycle Week 7 SKILL 3 Rounds NFT 2 Rope Climbs 40 Double Unders 8 Strict Handstand Pushups OLY Clean and Jerk 5 x […]
November 30, 2018

Saturday, December 1 2018 Hero WOD Donny

CrossFit QUAD STRONG Cycle Week 7 CrossFit ENDURANCE 0-10:00 21-15-9 Power Cleans 135# Dips 10:00 – 20:00 2000 Meter Row 20:00 – 30:00 100 Burpees 30:00 […]
November 29, 2018

Friday, November 30 2018 American Kettlebell Swings

CrossFit QUAD STRONG Cycle Week 7 WARMUP 2 Rounds 1 Minute Row/Bike or Ski 10 Single leg KB DL 10 Cossack Squat 10 Squat Thoracic rotation […]
November 28, 2018

Thursday, November 29 2018 OVerhead Carry

CrossFit QUAD STRONG Cycle Week 7 WARMUP 30/24 Calories 2 Rounds 10 Sumo Inch Worms + Pushup :20 second OH Dumbbell Hold CONDITIONING “Misfortune II” Every […]
November 27, 2018

Wednesday, November 28 2018 Squat Clean

CrossFit QUAD STRONG Cycle Week 7 Warmup 3 Rounds 10 Barbell Hang Power Cleans 10 Barbell Front Squats 10/8 Calories – STRENGTH Build to a Heavy […]
November 26, 2018

Tuesday, November 27 2018 Strict Press Push Press

CrossFit QUAD STRONG Cycle Week 7 Warm-up 3 Rounds 10 Strict Presses (BB) 5 Burpees 20 Double Unders — CONDITIONING “EMOM 30 VI” Every 3 Minutes […]
November 25, 2018

Monday, November 26 2018 3 for 1 wallball shots

CrossFit QUAD STRONG Cycle Week 7 Warm-up 30/24 Calories 30 Air Squats 30 Lunges — STRENGTH Back squat 3 – 3 – 3 – 3 – […]
November 24, 2018

Sunday, November 25 2018 Snatch and Sandbags

CrossFit QUAD STRONG Cycle Week 6 SKILL 3 Rounds NFT 2 Rope Climbs 40 Double Unders 8 Strict Handstand Pushups OLY Snatch 5 x 1.1.1 (rest […]
November 23, 2018

Saturday, November 24 2018 Hero WOD The DON

CrossFit QUAD STRONG Cycle Week 6 Warm-up Run 600 Meters _____________________________ CrossFit Endurance Contagion (Calories) 40 Minutes Row/Bike/Ski For CaloriesEvery 4 Minutes Stop and perform 10 […]
November 20, 2018

Thursday, November 22 2018 Happy Thanksgiving

CrossFit QUAD STRONG Cycle Week 6 Warm-up Dynamic Mobility _____________________________ CrossFit Endurance Double Ghost (AMRAP – Reps) 12 Rounds For Reps 1 Minute Row For Calories […]
November 20, 2018

Friday, November 23 2018 Heavy Single Squat

CrossFit QUAD STRONG Cycle Week 6 Warm-up 2 Rounds 10 Single leg KB DL 10 Cossack Squat 10 Squat Thoracic rotation CrossFit Endurance Metcon (AMRAP – […]
November 20, 2018

Wednesday, November 21 2018 EMOM wallballs

CrossFit QUAD STRONG Cycle Week 6 Warm-up 20 calories then 2 Rounds 10 Wallball Squats 10 Walking Lunges — CONDITIONING “EMOM 30 V “ Every 3 […]
November 19, 2018

Tuesday, November 20 2018 Max Effort pullups

CrossFit QUAD STRONG Cycle Week 6 Warm-up 2 Rounds 10 Barbell Presses 10 Sumo Inch Worms :30 sec dead hang — STRENGTH Every Min on the […]