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.

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PUMPED for CMC Brooklyn? Double tap if you're prepared to ENDURE. HONOR. CONQUER. #cmcombine #cmcbrooklyn #endure #honor #conquer

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wrknyc #WRKNYC will b out there!!!! @cmcombine
About 21 hours ago
laurierice @mendes_d we got this
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@thej2fit hosted a specialized CMC training session today by one of our champions, Mike Dewar and his business partner Mike Barbot of @thej2fit . They reviewed strategies on how to be more efficient in the pit so combiners could squeeze in those extra reps to improve their scores! At the end, Mike and Mike battled against one another in the #DELTADIVISION. Mike dewar is looking to post more than 105 reps in the PIT ladies an gents! 7 days remain until the biggest event of the year!!! #cmctraining #cmcombine #cmc #thepit #thej2fit ##1 #champions #workhard #dowork

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CMC Brooklyn is in exactly ONE WEEK! Double tap if you're pumped to go hard in The PIT. #cmcombine #cmcbrooklyn #crushthepit #crossfit #fitness #fitnesscommunity

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greens_with_envy @shanster22
About 3 days ago
p_naps @joeblue84 @cconaboy
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yvette88 @kliosis @tbarrera @ydette 👏💪😁
About 3 days ago
acidreign23 Tap, tap!
About 3 days ago
ydette @yvette88 @tbarrera excited for next week! But first I need to figure out what the heck I'm wearing! lol
About 3 days ago