A different kind of walking

October 21, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Handstand Walk (Accumulate 200ft) Metcon Metcon (AMRAP – Reps) 4 Min AMRAP 30 DB OH Back Lunge 30 DB Push Press Rest 2 Mins 4 Min AMRAP 30 DB Front Rack Lunge 30 DB Snatch Rest 2 Mins … Read More

Elizabeth

October 20, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Power Clean + 2 HPC +1 Clean Without dropping the bar, build to a heavy complex of 1 Power Clean 2 Hang Power Cleans 1 Squat Clean Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips8 Min … Read More

20.2

October 17, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells

Open Prep 20.2

October 16, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Back Squat (3 x 10 at 55% of your 1RM) Metcon (No Measure) 18 Min EMOM Min 1 14 DB OH Lunge Min 2 12 Alt DB Hang Clean & Jerks Min 3 30 Seconds of Strict HSPU … Read More

Think it may be MU Week

October 15, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Muscle-ups (Practice and Play) 3 x 75% of your ME if you have Ring MU Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 40 KB Swings 30 Sit Ups 20 Box Jumps

Murphish

October 13, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Murphish (Time) 4 Rounds For Time: 200 Meter Run 25 Pull Ups 400 Meter Run 50 Push Ups 200 Meter Run 75 Air Squats ***40 Min Time CAP

Partner WOD

October 11, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (Time) With a partner… 100 HPC 100 Sit Ups 100 Deadlifts 100 Push Ups 100 Push Jerks Every 2 Mins, Starting with 0:00, 20 Air Squats each Rx: 115/75;lbs

CrossFit Open 20.1

October 10, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes

Open Prep pt 2

October 9, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Strict Press (5 x 5 at a moderate load) Metcon Metcon (No Measure) 20 Min EMOM Min 1: 12/10 Cal Row Min 2: 12/10 Box Jumps Min 3: 12 DB Snatches Min 3: 12 Wall Balls

Open Prep

October 8, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Pistols (Practice and Play) If you have pistols, 3 x 20 (alternating) Metcon Metcon (Time) 15-12-9 Hang Power Cleans OH Squats Rx: 60% of your 1RM OHS for both movements