CrossFit Union Square

Saturday 08/01/2020 NIKKIS LAST WOD: BODYWEIGHT ONLY... A. For time 10 - 8 - 6 - 4 - 2 Wall climb *30 Air squat after each round MIXED A. For time 10 - 8 - 6 - 4 - 2 Double DB/KB Devlish Curtis P's *30 Air squat after each round **1 Rep of Devilish Curtis P = Double DB/KB Burpee + Double DB/KB Power Clean + Double DB/KB front rack lunge (each leg) + Double DB/KB push press : @wodpixnyc #Unionstrong #Fitness #Strength #Workout #Weightlifting #WOD #Gains #Goals #Fit #FitFam #Fitspo #Fun #Family #Friends #Healthy #Community #NYC #Reebok #NYCStrong#USQ#HIIT#WeightTraining

Thursday 07/30/2020 BODYWEIGHT ONLY A) Pistols - max reps in 60-seconds rest 1-min before B... B) 10-min EMOM, alternating (1) - 12 Push up to plank (2) - Pistols @ 60% of max reps from A (round up to even # if needed) B. 5 Rounds for time 18/side Mountain climbers 12 Backpack/Odd object overhead squat 6 Strict handstand/pike push up MIXED A) Pistols - max reps in 60-seconds rest 1-min before B B) 10-min EMOM, alternating (1) - 8 Double DB/KB hang power clean + 8 Double DB/KB push press (2) - Pistols @ 60% of max reps from A (round up to even # if needed) B. 5 Rounds for time 18 Double DB/KB Deadlift 12 DB/KB overhead squat 6 Strict handstand/pike push ups : @wodpixnyc #Unionstrong #Fitness #Strength #Workout #Weightlifting #WOD #Gains #Goals #Fit #FitFam #Fitspo #Fun #Family #Friends #Healthy #Community #NYC #Reebok #NYCStrong#USQ#HIIT#WeightTraining

Wednesday 07/29/2020 BODYWEIGHT ONLY A. For time 5 Rounds... 8 Backpack/odd object snatch 4 Burpees 4 Backpack/odd object thruster 20 Double unders INTO 1 Round 40 Backpack/odd object snatch 20 Burpees 20 Backpack/odd object thruster 100 Double unders MIXED A. For time 5 Rounds 8 DB/KB snatch, alternating 4 Burpees 4 Double DB/KB thruster 20 Double unders INTO 1 Round 40 DB/KB snatch, alternating 20 Burpees 20 Double DB/KB Thrusters 100 Double unders *single DB/KB snatch, double DB/KB thruster : @wodpixnyc #Unionstrong #Fitness #Strength #Workout #Weightlifting #WOD #Gains #Goals #Fit #FitFam #Fitspo #Fun #Family #Friends #Healthy #Community #NYC #Reebok #NYCStrong#USQ#HIIT#WeightTraining

Tuesday 07/28/2020 Run 4 sets of 10 12 intervals: 30-seconds @ very hard pace 15-seconds @ rest... 2 to 3-minutes rest between sets **Please avoid crowded tracks and parks. Use map my run or another service to map out your distances and routes. We want everyone to stay fit and healthy, but it is important to maintain social distancing guidelines

BODYWEIGHT ONLY A) Push ups - max reps in 30-seconds rest 1-min before B B) 10-min EMOM, alternating... (1) - 12 Air squat + jump squat (2) - Push ups @ 60% of max reps from A B) 5 Rounds for time 12 V-ups 20 Alternating lunge jump MIXED A) Push ups - max reps in 30-seconds rest 1-min before B B) 10-min EMOM, alternating (1) - 8 Double DB/KB stiff legged DL + 8 Double DB/KB squat (2) - Push ups @ 60% of max reps from A B) 5 Rounds for time 10 Double DB/KB Hang clean and jerk 20 Alternating lunge jump : @wodpixnyc #Unionstrong #Fitness #Strength #Workout #Weightlifting #WOD #Gains #Goals #Fit #FitFam #Fitspo #Fun #Family #Friends #Healthy #Community #NYC #Reebok #NYCStrong#USQ#HIIT#WeightTraining

Saturday 07/25/2020 BODYWEIGHT ONLY A. For time 40 Up down... 40 Mountian climbers 30 Up down 30 Push ups 20 Up down 20/side Alternating lunge jump 10 Up down 10 Burpee tuck jump MIXED A. For time 40 Up down 40 Double DB/KB push press 30 Up down 30 Double DB/KB front rack lunges 20 Up down 20 Double DB/KB hang squat clean 10 Up down 10 Double DB/KB Devil's thruster (devil's press + thruster=1 rep) : @wodpixnyc #Unionstrong #Fitness #Strength #Workout #Weightlifting #WOD #Gains #Goals #Fit #FitFam #Fitspo #Fun #Family #Friends #Healthy #Community #NYC #Reebok #NYCStrong#USQ#HIIT#WeightTraining