TTB and then Some

January 21, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Toes-To-Bar Spend 5-10 mins assessing athletes skill level/ROM and determining appropriate scale option for TTB & practice DU THEN… 8min EMOM Even: 5-10 TTB Odd: 30 DU/60 singles Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Wall Balls (20/14#) 6 Burpee Box … Read More

Partner WOD

January 19, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon (Time) Chipper for Time 200 DU/400 Singles 50 TTB 40 OHS (75/55#) 30 Cal Row (each) 20 Dips 30 Cal Row (each) 40 Thrusters 50 Pull-ups 200 DU/400 Singles (Split reps evenly)

Booty Pump Fri-Yay

January 18, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Front Rack Lunge 3×10 (5 ea. leg) Athlete chooses weight Romanian Deadlift (RDL) 3×10 Athlete chooses weight Metcon (No Measure) For Quality 1 min Plank 100 Sit-ups 1 min R-S Plank 50 Starfish 1 min L-S Plank 25 SupermansStarfish = lying on your back … Read More

Holy Triceps

January 17, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Dips 3 rounds :15 – :30 sec top support :15 – :30 sec bottom support 5-10 ring dips/tricep dips (12-15) 2min Rest (Have athletes spot each other on support holds) Metcon (Time) Buy in: 20 Push-ups 5 RFT 10 HPC Push Press (135/95#) 10 … Read More

Show me that Snatch

January 16, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Snatch 6 min EMOM Even: 5 BB Muscle Snatch Odd: 5 BB Snatch Balance THEN… Every :90 sec for 5 rounds 3 Squat Snatches (reset after each rep – focus should be on technique and speed under bar and not load) Metcon (AMRAP – … Read More

Quick & Dirty

January 15, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Handstand Push-ups Spend 5-10 mins assessing athletes skill level THEN…. 8min EMOM Even: 5-10 HSPU/Seated L-sit Presses Odd: :45sec casual row Metcon (Time) 10-1 KBS (72/53#) 1-10 Burpees to Target

Hump Day Blues

January 14, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Back Squat @ 80-90% of 5RM Superset with 10 Single Leg DL (each leg) … advanced athlete’s can add load with KB’s Rest 1.5 – 2mins btwn sets Metcon (Time) 15-12-9-12-15 Thrusters (95/65#) SDLHP

Partner WOD

January 12, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon (No Measure) 20MIN EMOM 2 Bear Complex + 5 burpees (135/95#) 1 power clean 1 front squat 1 push press 1 back squat 1 behind the next push press Partner A: Complete reps & rest in remaining time Partner B: Hold Plank *Switch … Read More

Hump Day Interruption

January 10, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Practice and Play) Work Transition Drills If you have MU- 3 x 5 (or ME) Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 20 Box Jumps 15 HSPU 10 V-UPs —– Every 2 Mins: 30 second PlankHSPU SCALE= HR Pause … Read More