20.6 …JUST KIDDING

November 14, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Deadlift (Work to a heavy 3) Metcon Metcon (AMRAP – Reps) 10 Min AMRAP 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 24 Deadlifts 18 Hang Power Cleans 12 Push Jerks 36 Deadlifts 27 Hang Power Cleans … Read More

The Soul Robber

November 13, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (AMRAP – Reps) 15 Min AMRAP Double Dumbell Burpee Box Step Up Overs Rx: 50 and 24inch / 35 and 20 inch Weightlifting Back Squat (Est a (tired) 5RM)

Hanging Around

November 12, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Handstand Walk (Practice and Play…maybe an o- course?) Metcon Metcon (Time) 3 Rounds For Time: 30 KB Swings 15 TTB 30 Air Squats

Happy Veteran’s Day, Thank You to ALL who served.

November 10, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq … Read More

Partner WOD

November 8, 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… 3 Rounds (each) 21 Deadlifts (155/115) 15 Push Ups 9 Burpees over the bar Right into 3 Rounds (each) 21 Cleans (155lbs/115) 15 Push Ups 9 Jumping Lunges (each leg) Partner A will … Read More

Open Prep 20.5

November 6, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Muscle-ups (Practice Ring MU Technique) Metcon Metcon (No Measure) Every 2 Mins for 20 Mins: Min 0-2: Row 250m Min 2-4: 10 Wall balls + 30 Second Bar Hang

Super Fast, Super Heavy

November 5, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (Time) 21-15-9 Thrusters TTB Rx: 115/85 Time Cap: 7 Mins Weightlifting Deadlift (20 Mins to build to a 5RM)

Randy

November 3, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Lidor Snatch Complex (Take 20 Mins to build) 2 Mid Hang Pulls + 2 Mid Hang Snatch Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT … Read More

Partner WOD

November 1, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (No Measure) With a partner… 2x through 5 Min AMRAP Partner A: 15 Med Ball Slams 10 Push Ups Partner B: Plank Hold Switch after the 10 push ups Rest 3 Mins 5 Min AMRAP Partner A: … Read More

Little bit of everything

October 29, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Back Squat (3×5 @75%) Metcon Metcon (Time) 21-15-9 Burpees over the bar Hang power cleans Push press Rx: 115/ 85