Boulders for shoulders

April 22, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, NEW – COMING SOON – CrossFit Weightlifting Strict Press (build to a heavy 3) Metcon Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 4 HSPU 6 Deadlifts (225/175 lbs) 8 Burpees Over The Bar ————————– Scale: HSPU: Strict DB or KB Seated Press

Loredo

April 21, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, NEW – COMING SOON – CrossFit Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo … Read More

Week 15 – Strength Range – Buns

April 20, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, NEW – COMING SOON – Buns and Guns Weightlifting Glute Bridges (3×5 – Go Very Heavy!) Barbell Buns N’ Guns Complex (5 Rounds @ 20-40% of Hip Thrusts) Back Squat + Back Lunge Left + Back Lunge Right, 3x per set. 2-3 mins rest between rounds … Read More

Week 15 – Strength Range – Pull

April 17, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, NEW – COMING SOON – Buns and Guns Romanian Deadlift (RDL) (3×5) beat 3/21 by 5% Sumo Goodmorning (4×6 – Push the weight a little – Long Flat Spine!) Kang Squat (Focus on Tempo 3120 (4×5)) Arch Up (Superman) (150) Lift hands & Feet, Elbows & … Read More

Thrusters, Climbs, and high fives

April 17, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, NEW – COMING SOON – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 3/2 Rope Climbs 10 Thrusters (115/85) 500 m Row Rest 1 Min

Week 15 – Strength Range – Bench

April 15, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, NEW – COMING SOON – Buns and Guns Weightlifting Bench Press (3×5) beat 3/19 by 5% Lying Tricep Extension (4×6) Starting Strength style combination skull crusher and pull over. Buns N’ Guns Complex (4×10 Each) Standing DB Tricep Extension Dumbbell Fly Hand Release Pushup