HOME Category : Workout of the Day

Category : Workout of the Day


06
Aug

WOD – Week 8, Day 7

Posted in Training

Great!!! You have completed the preparation for CMC – NYC Urban Assault – Now take couple of weeks to rest and repeat your favorite workouts. We can’t wait to see you on September 22nd!!!

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 8, Day 6

Posted in Training

Strength and Conditioning and Running Workout:
- 2:00 minutes Box Jumps 24″ for men / 20″ for women
- 2:00 minutes Active Rest (walking)
- 2:00 minutes Thrusters 75 lbs for men / 45 lbs for women
- 2:00 minutes Active Rest (walking)
- 2:00 minutes Burpees
- 2:00 minutes Active rest (walking)
- 2:00 minutes Kettlebell Swings 24 kg for men / 16 kg for women

Rest 10 minutes

Run: 40 min as fast as you can (Time Trial)

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 8, Day 5

Posted in Training

Take the day off to enjoy a nice walk or to stretch your muscles.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 8, Day 4

Posted in Training

Running Wrokout:
Run: 6-8 sets of 200 meters, rest 2:00 between the sets, @ 70% effort.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 8, Day 3

Posted in Training

Strength and Conditioning: (3 rounds) 
- Run 400 meters
- 21 Kettlebell Swings – Men 24 kg/ Women 16 kg
- 12 Pull-ups

Go easy at 70% effort

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 8, Day 2

Posted in Training

Strength and Conditioning:
5 sets of 3 reps of back squats go heavy but only about 70% of max rep

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 8, Day 1

Posted in Training

Take the day off to enjoy a nice walk or to stretch your muscles.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 7, Day 7

Posted in Training

Run Workout:
Take a 20 minute run.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 7, Day 6

Posted in Training

Strength and Conditioning Workout: (for time)
- 100 meters Farmer’s Walk – Men 24 kg / Women 16 kg
- 50 Deadlifts 45% of 1RM
- 50 Situps
- 100 meters Farmer’s Walk – Men 24 kg/ Women 16 kg

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 7, Day 5

Posted in Training

Metabolic Conditioning: (3 rounds )
- 45 seconds of box jumps (rest :10 seconds)
- 45 seconds of Thrusters Men 75 lbs / Women 45 lbs  (rest :10 seconds)
- 45 seconds of Burpees (rest :10 seconds)
- 45 seconds of Kettlebell Swings Men 24kg / Women 16 kg.

Rest 1 min in between rounds

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

Instagram

Combiners, we want to see your costumes. Tag your Halloween pics with #cmchalloween and the pic with the most likes gets a CMC t-shirt. #cmc #cmcombine #beastmodecostumes #halloween #crossfit

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kingofkings2354 @bburns3
About 14 hours ago
nikibarts @sabbehn you should put this in your profile
About 14 hours ago
jamesrpartridge1992 @nadianachos
About 14 hours ago
nadianachos @jamesrpartridge1992 you know it!!
About 14 hours ago
blf307 @professorfrey
About 11 hours from now

Combiners! There is still time to join the SEALFIT 20X Challenge at @njbluetitan in Rockaway, NJ on Saturday November 8th. This is a chance to test yourself against some of the best warriors of our time and learn the secrets of overcoming any mental or physical obstacle that stands in your way. Use code "BT20" for 20% off. #cmc #cmcombine #sealfit #navyseals #bluetitan #functionalfitness

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_luischavez_ We doing this @castro327 or nah?
About 20 hours ago
_luischavez_ @ruihelder you down or nah?
About 20 hours ago
ruihelder Hey @_luischavez_ can't. I'm on straight recovery. Just got surgery 2 days ago :-)
About 20 hours ago
_luischavez_ Don't worry @ruihelder I got you! I'm on Skype with A-rod right now for that HGH so you can recover on time lol ... Its all good I hope you recover fast!
About 19 hours ago
danonefit Where is this?? On the website it says CA....
About 19 hours ago

#TBT Double tap if you slid down Camelback in May. #cmc #cmcombine #poconos #camelback #muddy

cmcombine
_belle30_ Lol by the time I got to it someone ripped it with their cleats
About 2 days ago
thedanabird The rocks felt great on my spine...
About 2 days ago
rallsop21 One of my favorite parts of the course 👍
About 1 day ago