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5/22/15

Strength WOD: Strict Press 3 Reps Every :90 for 9 Mins Add 5% from last Monday Accessory WOD: 2 Rounds :40 Each Right Leg Split Squat Left Leg Split Squat Romanian Deadlift Right Arm DB Row (50/30) Left Arm DB Row (50/30) Conditioning WOD: With Running Clock 1 Mile Run at 10:00 3rds 15 Thruster […]

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5/21/15

Strength WOD: a. 20 rep Squat – add 5 lbs from last week b. Deadlift 3 Reps every :90 for 9:00 add 5% from Friday Conditioning WOD: Partner 1 – Shoulder to Overhead (115/80) Partner 2 – 10x Dumbell Step Ups (50 x 2/35 x 2) (24″/20″) 10 Min AMRAP ***THE SUMMER PAID-IN-FULL PROMOTION IS GOING […]

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5/20/15

Strength WOD: High Hang Snatch 2 Reps at 80% Every :90 for 9 Mins Conditioning WOD: 15 Min AMRAP 400 M Run 15 Pull ups 15 KBS (53/35) Core WOD: TBD

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5/19/20

Skill/Accessory WOD: 2 Rds :40 each Skull Crushers DB Strict Press Elevated Ring Rows Strict Pull ups Olympic Lifting Drills: With Empty Bar – Every :90 1 Hang Clean 1 Hi-Hang Clean 1 Tall Clean 1 Front Squat Conditioning WOD: 25 Squat Thrusts 50-30-10 Air Squats 30-20-10 Push ups 50 Squat Thrusts 10-20-30 Push ups 10-30-50 […]

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5/18/15 – THANK YOU NYPD

Hero WOD: Thank you NYPD Crossfit Revenge would like to thank all of the men and women who serve to protect our neighborhoods.  Today we remember 3 members of the NYPD that tragically lost their lives in the line of duty. In Memory of Office Ramos and Officer Liu 84 Double Unders -then- 5 Rds […]

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5/17/15

Conditioning WOD: 1k Run 100 Burpees 90 Squats 80 Situps 60 KBS (53/35) 1k Run

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5/16/15

Hero WOD: “Tommy V”   115/85 pound Thruster, 21 reps15 ft Rope Climb, 12 ascents 115/85 pound Thruster, 15 reps15 ft Rope Climb, 9 ascents115/85 pound Thruster, 9 reps15 ft Rope Climb, 6 ascents Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. […]

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5/15/15

Strength WOD: Deadlift 5 Reps every 2:00 for 10:00 Skill/Accessory: 2 Rounds :40 Each station Right Leg split squat Left Leg split squat Weighted Good mornings Elevated ring rows (pull rings to lower rib cage) Increase Weight for Split Squats and Good mornings from last week Conditioning WOD: 20 Pull ups 4 Shoulder 2 Overhead (95/65) 5 […]

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5/14/15

Strength WOD: Hi Hang Cleans 3 Reps @ 70% Every 2:00 for 10:00 Conditioning WOD: 6 Min AMRAP 200 M Run 5 x Man Makers 50/35 Rest 30 Seconds 6 Min AMRAP 30 DU 10 Headcutters 70/53 CORE WOD: TBD

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5/13/15

Skill/Accessory: 2 Rds – 40sec at each station Skull Crushers Rev Flyes Snatch Grip Row Stirct Chin ups Olympic Lifting  With an empty or light barbell Every 90secs for 9min 1 Hang Snatch 1 High Hang 1 Drop snatch 1 OHS Conditioning WOD: 10 Hang Squat cleans (95/65) 10 Bar over burpees 20 Front squats […]