The New WillyB X Fit Total

November 26, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Front Squat (Est a 3RM) You have 60 mins to complete the following 3 segments. God Speed Push Jerk (Est a 3RM) 500m Row (Time) Max Effort 500m Row

Tuesday Turkey Trot

November 25, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Toes-To-Bar (Practice) if you have TTB, 7 x 5-7 reps Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 20 Box Jumps 20 Push Ups 20 Single Arm DB Deadlift (10 each arm) Rx: 24/20, 50/35lbs

Grace …hit me two times

November 24, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Lidor Clean Complex 1 (20 Mins to build to a heavy complex) 2 Mid Hang Shrugs + 2 Mid Hang Power Clean Metcon Double Grace (Time) 60 Clean & Jerks 135/95

Partner WOD

November 22, 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… 30-20-10 Thurster Cal Row (Partner A does 30 and 30, then Partner B) Rest 3 Mins 30-20-10 Synchro Sit Ups Cal Row (partners do sit ups together, then Partner A rows, Partner B … Read More

Power, Power, Power

November 21, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (Time) On a running clock… 0:00-20:00 5 Rounds 20 Pistols 15 Burpees 10 Snatches Rx 115/85 At the 20 Min Mark, Est a 1 RM Power Snatch Clock Stops at 30:00 Power Snatch (To score the 1RM … Read More

Sqautsville

November 20, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Back Squat (From your 5RM last week, 3 x 7) Metcon Metcon (Time) For Time: 750m Row 50 KB Snatach (53/36) ***This is a FULL SPRINT*** —-8 Min Cap—

Double Dipsy Do

November 19, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Double-Unders (Practice DU, if you have DU, 7 x 50) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 TTB 12 Shoulder To Overhead 14 Deadlifts Rx 135/95 Rx + 155/135Hint—- Rx+ is a TRAP, but … Read More

The Pain Cave

November 18, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (AMRAP – Reps) 2 Mins on 2 Mins off for 5 Rounds: ME Devils Press Rx 50/35 ** Keep a running total of your score** Weightlifting Back Rack Lunge (Find a 2 Rep Max(from the rack, 1 … Read More

Barbara

November 17, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – 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*42 min time cap

Partner WOD

November 15, 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 work… 4 Rounds 50 DB Hang Clean & Split Jerks 25 TTB 50 Box Jumps