Deads and Friends

July 18, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift (Build to a heavy set of 5) Metcon Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 250m Row 25 Sit Ups 25 Box Jumps

On Tuesdays, we snatch

July 16, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Snatch Complex (20 Mins to establish 1 heavy complex) 1 Snatch 1 Hang Snatch 1 OHS Metcon Metcon (Time) 30-20-10 Deadlifts Push Ups OHS Rx 95/65

Nicole

July 15, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups

Partner WOD

July 13, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a Partner: 10 Rounds 15 OHS @ 95/55 400m Run (You Go, I go..Complete 1 round, then rest 1 round…5 rounds each) Right Into 60 Snatches @135/85

Pump & Chill

July 12, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Bench Press (5 x 10) Metcon Metcon (No Measure) For Quality: 100 Band Pull Downs 100 V- Ups 100 KB Single Arm Press 100 Med Ball G2OH

Thirsty Thursday

July 11, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean Complex 5 (20 Mins To Est. Best Complex) 2 Hang Power Cleans 2 Hang Squat Cleans Metcon Metcon (AMRAP – Reps) 12 Min AMRAP 10 KB Swings 5 Burpees Each Round…add 2 Reps each round. Rx(72/53)

Cindy

July 8, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

Partner WOD

July 6, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a Partner, Share the reps and the row… 1000m Row 100 Push Press 1000m Row 100 Front Squats 1000m Row 100 Thrusters 1000m Row Rx 45/35

3 Years Strong!

July 5, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Practice and Play) If you have MU, 3 sets of 50% ME Metcon Metcon (Time) For Time: 30 Power Cleans 30 Burpees 20 Power Cleans 20 Burpees 10 Power Cleans 10 Burpees 155/105

Happy Birthday Katie Z!

July 4, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (Katie Turns 29 Today!) 2 x 9 @ 65% 2 x 9 @ 70% 2 x 9 @ 75% Metcon Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP: 29 Sit Ups 29 Air Squats 29 Jumping Jacks