Cinco De Mayo!

April 18, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) 5 Rounds For Time 1000m Run 10 Muscle Ups 20 Power Snatches 30 Front Squats Rx 165/125 Scaled Version: 5 Rounds for Time 1000m Run 20 Parrellet PassThrough Dips 20 Power Snatches 30 Front Squats 135/95 95/65 65/35 ***Share the Run, … Read More

Pump & Chill

April 18, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pistols (Practice and Pay) Metcon Metcon (No Measure) 400m Front Rack, DOUBLE KB Carry Metcon (No Measure) Accumulate 8 Minutes of KB OH Hold **DOUBLE KB Metcon (No Measure) 100 Cals on the Bike or Rower (for quality)

THE TOTAL

April 18, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift (20 Mins to Build to a heavy Single) Back Squat (20 Mins To Build to a Heavy Single) Press (10 Mins to Build to a Heavy Single) Strict Press

A Little Bit of Everything

April 18, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Conditioning Metcon (No Measure) 5 x 200m Run Rest 1:1 Metcon Metcon (Time) 30-20-10 Push Press Dead Lift Burpee RX (135/85) RX+ (155/115)

Good Luck

April 18, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Practice and Play Ring MU) Metcon Metcon (Time) 30 Rounds For Time: 5 Box Jumps 4 Thrusters 3 TTB (45/35) 25 Min Time Cap

Murph…Not “The” Murph

April 18, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, … Read More

Partner WOD

April 18, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP5 *split reps evenly with partner* 50 Box Jumps 100 DB Snatches ME Burpee Box jump overs AMRAP5 50 KB OH Lunges 100 KBS ME cal row AMRAP5 50 HSPU / push-ups / HR push-ups 100 Med … Read More

Good Ole Bab’s

April 18, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

Partner WOD

April 18, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP30 50/40 cal row 100 push ups 50/40 cal row 150 sit-ups 50/40 cal row 200 air squat *Split reps with partner

Partner WOD

April 18, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) 15-12-9 Pull-ups Deadlifts 135/105 12-9-6 Pull-ups Deadlifts 185/125 9-6-3 Pull-ups Deadlift 225/155 *partner 1 completes 21 pull-ups and 21 deadlifts, then partner 2 completes 21 pull-ups and 21 deadlifts. Each person does all the work