Can’t Spell Legendary without LEG DAY

September 19, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Back Squat (3×5 ) Bulgarian Split Squat (1×8, 1×10-12, 1×12-15) 1×8 @ 40% of 3×5 Back Squat Drop 10% for 1×10-12 Drop 10%, 1×12-15 All reps are PER LEG Sumo Goodmorning (3×8 ) Long Flat Spine, Drive Hips Back. Start with the … Read More

When you dip, we dip

September 19, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Head Stand (30 second holds) Hold a head stand Metcon Metcon (No Measure) 21 Min EMOM Min 1: 7-10 Ring Dips Min 2: 25 Air Squats Min 3: 40 Second Hollow Hold

Hit the gas

September 18, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) 24-21-18 Push Jerk Pull Ups Rx: 95/55 Weightlifting Bench Press (5 x 5 at something heavy)

Chest and Back

September 17, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Barbell Bench Press (1×5, 1×6-8, 1×8-10, 1xMax) Mid Grip Bench PressWork up to a Heavy Set of 5 Then Drop 10% for 1 set of 6-8, Then Drop 10% 1×8-10, Drop 10% Max Reps *Score Heavy 5* Hand Release Pushup (4×10 – … Read More

Not just another Tuesday

September 17, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Walk (practice and play) Metcon Metcon (AMRAP – Reps) 5 Min AMRAP 200m Run ME KB Swings Rest 3 Mins 5 Min AMRAP 400m Run ME Push Ups Rest 3 Mins 5 Min AMRAP 200m ME KB Swings Score total Reps! Rx … Read More

McGhee

September 16, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here

Partner WOD

September 14, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With A Partner… Complete the following. Buy IN: 2,000m Row 80 Box Jumps 80 KB Swings 60 Step Ups 60 Goblet Squats 40 Box Jump Overs 40 KB Cleans

Gym-nasty

September 13, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Metcon (No Measure) Practice and Play Time: Spend Time on Pull Ups, Muscle Ups, Bar Muscle Ups, et al Metcon Metcon (Time) 2 Rounds for time: 30 TTB 400 M Run

..No, you’re a push JERK

September 12, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Push Press Take 15 Mins to establish the following: 7 RM 5 RM 3 RM …Score the 7RM Metcon Metcon (Time) 10 Rounds For Time: 10 Shoulder to Overhead 10 Burpees over the Bar Rx: 115/75

Squats!

September 11, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat 5 x 80% 5 x 85% 3x 90% 2 x 95% 1 x 100% Front Squat 5 x 75% 5 x 80% 2 x 5 85%