A little longer a little stronger

January 21, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Gymnastics Muscle-ups (Practice and Play for 10 mins) If you have RMU, 4 x 60% of your ME Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 5 C2B Pull Ups 10 DB Snatches 15 … Read More

Diane

January 20, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Weightlifting Deadlift (Take 20 Mins to build to a heavy 3)

Partner WOD

January 17, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Metcon Metcon (Time) 30-20-10 KBS Sit Ups 30-20-10 Wall Balls Push Ups 30-20-10 Cal Row Pull Ups *you go, I go *everyone does ALL reps

No Clever Names

January 15, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), NEW LOCATION COMING SOON! – CrossFit Gymnastics Toes-To-Bar (7 x 7 TTB) Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 20 Front Rack Lunges 15 Hang Power Cleans 10 Burpees 5 TTB Rx: 95/65

All Pulling

January 14, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), NEW LOCATION COMING SOON! – CrossFit Metcon (Time) 21-15-9 Deadlifts (225/135) Box Jump Overs C2B Pull Ups Weightlifting Deadlift (Build to a heavy double (20 mins))

Shall we see how its going?

January 14, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Weightlifting Front Squat (Find your 1RM) Front Squat (Find your 1RM) Metcon Metcon (Time) For Time: 750m Row 50 Air Squats 25 HSPU

The Chief

January 12, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), NEW LOCATION COMING SOON! – CrossFit Weightlifting Power Clean (Build to a heavy 3) Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of … Read More

Partner WOD

January 11, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Metcon Metcon (Time) 160 DU 200 Burpees 160 Sit Ups 200 Lunges 160 KBS 200 Wall Balls

The ups and downs of CrossFit

January 9, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), NEW LOCATION COMING SOON! – CrossFit Metcon : Metcon (Time) 10 Min AMRAP Double DB Burpee Step Up Overs **Aim for 50+ Rx:50/35 Weightlifting Push Jerk (5 x 5 Building in Load)

Hold On

January 8, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), NEW LOCATION COMING SOON! – CrossFit Weightlifting Snatch Complex 5 (20 Mins to Build) 1 Full Snatch 1 OHS 1 Hang Snatch Metcon Metcon (Time) 7 Rounds 7 Hang Power Snatch 7 TTB 7 OHS Rx:95/65 Rx+ 135/85