This should sting a bit

July 9, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Pistols (Practice in play (or 3x 20)) Metcon Metcon (Time) 3 Rounds For Time: 30 Cal (Bike or Row) 20 Wall Balls 10 TTB 13 Min Time Cap ———————– To optimize, if you do not have TTB or … Read More

Mo Barbells, Mo Fun

July 8, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Snatch Complex 5 (Build to a heavy complex) 1 Full Snatch 1 OHS 1 Hang Snatch Metcon Metcon (No Measure) 18 min EMOM Min 1: 20 Thrusters Min 2: 10 Bar Facing Burpees Min 3: 30 Second Barbell … Read More

Hot Shots

July 7, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

Partner WOD

July 5, 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, share the reps of the bar, burpees do together 20 Power Snatches 20 Synchro bar facing burpees 30 Bear Complex’s 30 Synchcro Burpees over the bar 40 Deadlifts 40 Synchro Burpees Rx 135/95

Kinda feels like an open WOD

July 4, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Strict Press (20 Mins to work to a heavy 3) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 TTB 20 DB Snatches 30 Air Squats Rx 50/35 *** Optimize weight to allow you to do … Read More

Mike Mike Mike…What day is it….!?!

July 2, 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) Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 KB Push Press 10 Box Jump Overs Rest 2 Mins 5 Min AMRAP 10 KB Snatches 10 Burpees over the box Rest 2 … Read More

Let’s slow things down a bit…

July 1, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Barbell Z Press (4-6 reps x 3) TEMPO 5151 Superset with Dumbell Upright Row Dumbell Upright Row (6-8 reps x 3) TEMPO 3111 Superset with Barbell Z Press REST 90′ After superset Elevated Push Up (6-8 reps … Read More

Lets see them legs

July 1, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Back Squat (5 x 5 at 75%) Metcon Metcon (Time) 3 Rounds 400m Run 25 Wall Balls

Diane!

June 30, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Handstand Push-ups (Warm up, Practice) 3 x 50% of ME if you have em Weightlifting Deadlift (work to a moderate 5 (don’t go nuts)) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

Partner WOD

June 28, 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, share the run, split the reps (as you see fit) For time: 400m Run 10 Sit Ups 20 Pull Ups 40 Push Ups 60 Goblet Lunges Rest 1 Min 800m Run 20 Sit … Read More