Saturday, December 31, 2011

Burpee's




Thanks for the great times and good memories Happy New Year!


For time 150 Burpee's

Post time to comments.




















Friday, December 30, 2011

Wall Ball, Power Clean

Go Kyle!


Warm Up
1 round
10 Box jumps 15"- 20"
10 Push ups
10 Back Ext
10 Sit ups
10 Overhead squats ( PVC )

Skill Builder/Mobility
Work on Calf and Anckle

3 RFT
30 Wall ball
30 Power clean 75#

"I make the choice to succeed at whatever I do. I know that if I believe in myself, set my goal, work to reach it, and refuse to give up, I will win. When I choose to succeed, there is no challenge I cannot conquer, and there is no goal I cannot reach. - (Give me a "Thumbs Up!" if you agree!)


Post load and time to comments.

Thursday, December 29, 2011

Row, Burpee's

video 
Way to go Justin, really good lift!


Warm up:

Skill Builder:
Hollow position

Strength:
Power clean
3-3-3-1-1-1

Metcon:
3 rounds
Total reps + Cal. = Score
Row 2 mins.
1 min. max rep burpee's
"I choose to make today a super-productive, go-for-it, get-it-done day! Right now, I choose to give my attitude an extra dose of positive energy, make sure my enthusiasm is turned on high, fill my thoughts with non-stop determination, put myself into action, and make my day an incredible day!" -- (Give me a "Thumbs Up!" if you agree!)


Post score to comments.



Wednesday, December 28, 2011

Rest





















Right now... today.
I choose to let nothing stop me, or stand in my way!
No problem or defeat is ever the 'End of the road' for me.
I know that ROADS DON'T STOP PEOPLE DO!
So I make sure that my roads keep going... and so do I!
I keep moving and that keeps me winning! - Shad Helmstetter, Ph.D.

Post thoughts to comments.

Tuesday, December 27, 2011

Front Squat, Box Jumps

video
Rock Stars!


Warm up:
400m row 

Skill Builder/Mobility:
Hips

Strength:
Floor Press
5-5-5-3-3-3

Metcon
5 rounds:
1 min. Front squats 95#/115#
1 min. Box Jumps 20"
2 min rest 

Post total of Strenght and Metcon to comments.


Monday, December 26, 2011

Run, Back Extension, Sit ups

Gotta hurry late for class!















Micheal
3 RFT:
Run 800m
50 Back extensions
50 Sit ups
 


Post time to comments.

Sunday, December 25, 2011

Walking Lunge, Push ups, Sit ups,

Merry Christmas to all!



















Warm up:
25 Burpee Tuck jumps


Skill Builder:
Hip Mob 

Metcon:
40 - 30 - 20 - 10
Walking lunge, forward
Push ups
Walking lunge, backward
Sit ups

Post time to comments.

Saturday, December 24, 2011

Rest






















Elbow Room

Start In The Right Direction

Post thoughts to comments.

Friday, December 23, 2011

Bear Crawl, Wall Ball, Pull ups

Great insight on what we do

















 Warm up:
400m Run

Strength:
Front Squat
3-3-3-1-1-1

Metcon:
3 RFT
5 Bear Crawls
15 Wall ball 14#/20#
25 Pull ups

Post load and time to comments

Thursday, December 22, 2011

12 Days Of CrossFit Dumbo

Montel

















1st Day - Front Squat 95#/135#
2nd Day - Sumo Deadlift High-pulls, 65#/95#
3rd Day - Thrusters  65#/95#
4th Day - Kipping Pull-ups
5th Day - Burpees
6th Day - Box Jumps 20"/24"
7th Day - Push-ups
8th Day - Kettlebell Swings 35#/53#
9th Day - Wall-Balls 14#/20#
10th Day - Abmat Sit-ups
11th Day - Jumping Air Squats
12th Day - Dbl-unders

Post load and time to comments.

Wednesday, December 21, 2011

Box jumps, HRPU's, Row

Ben & Jim gettin ready for a big pull


















Warm up:
20 lateral burpee paralette  jumps

Skill Builder:
Overhead Squat

Strength:
Power clean
3-3-3-1-1-1

Metcon:
AMRAP 8
5 - Box jumps 24"
10 - HRP's
15 - Cal row

Post Strength total and Metcon time to comments.




Tuesday, December 20, 2011

Rest

We welcome Matt to the herd!























“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.” -- Yuri Vlasov, Soviet Weightlifter 


Post thoughts to comments.














Monday, December 19, 2011

Kettle bell, Double unders, Burpees

Let the games begin!


















Warm up:
500m Row

Skill Builder:
Shoulder Mob.

Strength:
Floor press
5-5-5-3-3-3

Metcon:
3 RFT:
21 KB swings
15 Dbl unders
9 Burpees

Post load and time to comments.


Sunday, December 18, 2011

Squat jumps, Push ups

video
They are getting better!

4 RFT:
25 Squat jumps
25 Push ups

Post time to comments.

Saturday, December 17, 2011

Overhead Head, Squat

video


Great job yesterday Fridays are fuuunn!!!


Warm up:
10 Push ups
10 Sit ups
10 Squats
10 Pull ups
10 Back ext

Metcon:
30 Overhead (any how) 115/95
30 Jumping Squats


Post load and time to commemnts.





Friday, December 16, 2011

Rest


Welcome to the herd Phil!


















Bitter Sweet

Post thoughts to comments.

Thursday, December 15, 2011

Deadlifts & Ring dips

September
December









 
Want to say I'm very proud of Mateo who's only been with us for a few month's and has made an incredible transformation not to mention he's only 19 great job he'll be living us today but hope to see him again soon. Safe passage.


Warm Up:
800m Row

Strength:
Front Squat
5-5-5-3-3-3

Metcon:
10 min. AMRAP
2 Deadlift  75%-80% of 5RM
10 Ring dips


Post load and number of rounds completed to comments.

Wednesday, December 14, 2011

Intervals

video 
Beautiful ending to a great Saturday..!


Warm up:
100 Dbl unders

Skill Builder:
Foam roll - Lower extremities

Metcon :
Row 4,  8 minute rounds Max distance
2 minute rest between each round

Post distance rowed of each round to comments.

Tuesday, December 13, 2011

Chipper!

Goal 135# I'm comin for you Khalipa!


For Time:
10 Pistols
20 Box Jumps
30 KTE's
40 Push ups
50 Jumping pull ups
40 Push ups
30 KTE's
20 Box ups
10 Pistols

Dough of death

Post time to comments.

Monday, December 12, 2011

Rest

David powering up!


















X-Box 360 or PS3 which do you think is better? Chime in...
Courtesy of Buzzle

It always feels like somebodies watchin me
Courtesy of  the NY Times

Post thoughts to comments.

Sunday, December 11, 2011

Burpee's, Sit-ups

video video
Great performance yesterday everybody


For time:
10-9-8-7-6-5-4-3-2-1
Burpees
Sit-ups

Post time to comments.

Saturday, December 10, 2011

Pistols, Push jerks, Box Jumps



Go Bill!

















5 RFT:
10 Pistols L/R
10 Push jerks 135/95
10 Box jumps 20"/24"

Post time to comments.



Friday, December 9, 2011

Row, Burpee's

Good Times


















Warm up:

Skill Builder:
Work on Air Squat for 10min 

Metcon:
Row 2000m
EMOTM do 5 burpees

Post time to comments.

Thursday, December 8, 2011

Rest

Love this poster














Please don't be that dude, this is funny as hell.


Post thoughts to comments.




Wednesday, December 7, 2011

Thrusters, SDHP, Burpees

No Limits






















Warm up:
400m Run

Skill Builder:
Foam roll/ Hip, Shoulder, Thoracic Mob

Metcon:
3 rounds of:
30 sec. Thrusters 75
30 sec. Rest
30 sec. SDHP 75
30 sec  Rest
30 sec. Burpees
30 sec. Rest

Post total of all rounds to comments.

Tuesday, December 6, 2011

Deadlifts & Doubles






























 


Jack is from Greece and decided to try CrossFit he has 
successfully completed our mechanics program he's
headed back to Greece this week and says he will 
continue to CrossFit Congrats and good luck.
Your always welcome as part of the herd!

Warm Up:
2 rounds
400m run
20 Burpees

Strength:
Zercher squat
3-3-3-1-1-1

Metcon:
8min AMRAP
10 Deadlifts  135/225
50 Dbl unders

Post number of rounds completed to comments




Monday, December 5, 2011

The Chief

KB takin care of business!















  


Warm Up
1000m Row

Skill Builder:
Hip & Shoulder Mob 15 minutes

Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Ohhhh Sh*&t!! 
Courtesy of Dr. Mercola
 
Post rounds completed for each of the 5 cycles to comments.

Sunday, December 4, 2011

Rest

Jason comin off knee surgery serious PR!

David gettin some deadlift love!
video  
          Sabine new female record for the box 275!


Great job yesterday on the Total some serious PR's! 

Courtesy of Mark's Daily Apple

Post thoughts to comments.








Saturday, December 3, 2011

Total

Mr Mcgey don't make me angry you wouldn't like me when I'm angry!


















The CrossFit Total is the sum of the best of three attempts at the back squat, the press, and the deadlift, the "three most effective lifts in existence for developing and testing functional strength."

Back squat 1 Rep
Press 1 Rep
Deadlift 1 Rep

Post best of 3 attempts of each and post to comments.

Friday, December 2, 2011

Box Jump, Wall Ball

Da Machine & Migs "Hang Time Baby!"

















Warm up

Skill Builder:
Shoulder Mob 15min

Strength:
Hang Power Clean
3-3-3-1-1-1

Metcon:
6 rounds of:
21 Box jumps 20"-24"
12 Wall ball  14-20

Post load and time to comments.





Thursday, December 1, 2011

Cleans & Jerks, Double unders

Alley Ooop!

















Warm up

Skill Builder:
Pistol

Metcon:
3 RFT of:
3 Clean & Jerks 85#/115#
50 Dbl unders

Gym class helps students "No Duh!"

Saturday 9am  is a "Total Day" come and see what'cha got!

Post load and time to comments. 




Wednesday, November 30, 2011

Rest


Ooooooooh that's what happens

Post thoughts to comments.

Tuesday, November 29, 2011

KB Swing, Box Jumps, Thrusters, Cleans, Row

video 
Sabine's first assisted muscle ups!

video 
Zercher meet Jim, Jim this is Zercher...

5 rounds 1 min each station clock dosent stop 1 minute rest, think FGB!
Kb swings 35/53
Box jumps 15"/20"
Thrusters 75/95
Cleans 75/95
Row (cal.) rower setting is at 10

Post load and reps to comments.


Monday, November 28, 2011

Row, Push ups

CrossFit Was Here!

















Warm up

Skill Builder:
8x Handstand holds 20secs each

Strength:
Zercher squats
5-5-5-3-3-3

Metcon:
15min AMRAP
250m Row
25 Handrelease push ups

Post strength and metcon results to comments.

Sunday, November 27, 2011

C2

Chris & Regg

















3 rounds of:
800m Row
400m Run

Post each round to comments:

Saturday, November 26, 2011

Rest


Nuff Said...

Post thoughts to comments.



Friday, November 25, 2011

The Purge!

FAMAP (feeding as many as possible in 2 hrs)














Me and Shell volunteering time at Hoboken Hunger Helpers


"The Purge"
15min AMRAP
10 Burpees
20 Wall ball 14#/20#
30 Slam ball 15#/20#

Post time and load to comments.



Thursday, November 24, 2011

Eat And Be Merry

Happy Thanksgiving!!!!













Purple Haze In  My Brain


Post thoughts to comments.

Wednesday, November 23, 2011

Run, Clean, Hang Power

video 
Kyle "Gettin Some!"

Warm up

5 RFT:
200m Run
15 BP Clean & Press 25#-35#-45#
21 HPC's 55#-65#-75#-95#

Post time and load to comments.




Tuesday, November 22, 2011

Rest

Big shrug B!



Post thoughts to comments.

Monday, November 21, 2011

Row, Burpees, Jerk

Da Machine






























































































Warm up

Skill Builder:
Work on Push Jerk with PVC for 3-5min

Metcon:
For time
1000m Row
30 Burpees
30 Push jerks 75#/115#

* Coach: Scale load as needed, Stay dialed in, don't rush it

Post load and time to comments.

Sunday, November 20, 2011

CrossFit DUMBO welcomes Graham to the herd!



video

1 mile run
Every min on the min do 10 push ups

America's trainer Jillian Michaels gets her ass handed to her doin CrossFit

Post time of completion to comments.

Saturday, November 19, 2011

The herd doin work!




5 RFT:
20 Box jump 15"/20"
20 Kb swings 35"/53"
20 Wall ball 14"/20"

Post box height, load and time to comments.