Snatch and Stuff

June 27, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Snatch Complex (Take 20 mins to practice and get under the bar) 1 Snatch 1 Hang Snatch 1 OHS Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 TTB 12 Power Snatches 14 Air Squats Rx … Read More

No Barbell, No Problem

June 26, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Box Jumps 20 KB Snatches Rest 2 Mins 5 Min AMRAP 20/15 Cal Row (or bike) 10 KB Back Lunges Rest 2 Mins 5 Min AMRAP 10 Burpee … Read More

Its that time of month…1RM Day!

June 25, 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, 5 x 16 (8 in each leg) Weightlifting Back Squat (Est a new 1RM) Metcon Metcon (No Measure) IF YOU HAVE TIME AFTER SQUATING 4 Rounds for Quality 25 Sit … Read More

Move it or lose it

June 24, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Clean Complex 3 (Take 20 Mins and see how far you can go…) Power Clean + Hang Power Clean + Hang Power Clean Metcon Metcon (Time) 3 Rounds for time 15 Hang Power Cleans 15 Push Jerks Rx: … Read More

Helen

June 23, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Weightlifting Deadlift (Take 20 mins to work to a heavy 3)

Partner WOD

June 21, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (Time) W/ a partner split work as needed 2 Rounds: 30 Deadlift 95/135 30 burpees 30 Power clean 30 burpees 30 Front squat 30 burpees 30 Push jerk 30 burpees 30 Back squat 30 burpees

Friyay…am I right?

June 20, 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) 4 x 60% of your max effort Metcon Metcon (No Measure) 6 x 250m Row Rest 90 Seconds between sets GO FAST Metcon Metcon (No Measure) 7 Rounds For Quality 12 Barbell Curls (45/35) … Read More

Glenn

June 16, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. … Read More

Partner WOD

June 14, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (Time) 20 rounds, you go, I go: 8 Over The Bar burpees 6 Deadlifts 155/105 4 Hang squat clean 2 Thrusters 30 Min Time Cap, 10 Rounds each

PUMP AND CHILL

June 13, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (No Measure) 4 x 500m Row Rest 1 Min between Weightlifting Floor Press (5 x10) Dumbell Floor Press Gymnastics Ring Dips (5 x 10) Alternate with floor presses, take as much time between sets as needed Scale … Read More