Who said thrusters?!?!

May 18, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (2 x 3 @70%) Back Squat (2 x 3 @ 85%) Metcon Metcon (Time) 30-20-10 Thrusters Bar Facing Burpees (95/65)

Run and Gun (it)

May 17, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) Run 5 x 200m Rest 1:1 Metcon (Time) 2 Rounds For Time: 20 KBS 20 V Ups 20 KB Step Ups 20 Pull Ups

Karen with a break

May 16, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Push-ups (Practice and Play) Practice your HSPU! If you have them, 3 x 5 Strict Metcon Metcon (No Measure) 30 Min EMOM Min 1: 15 Wall Balls Min 2: 30 Second HS Hold Min 3: 3 Rope Climbs

1 RM Power Clean!

May 15, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Power Clean (Find 1 RM!) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 9 HPC 6 Front Squats 3 S2OH (135 /85)

Snatch and Speed

May 14, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Hang Power Snatch 1 High Hang Power Snatch + 1 Low Hang Power Snatch 20 Mins to Est a heavy set Metcon Metcon (Time) 21-15-9 Push Ups Jumping Lunges Rest 2 Mins Together 21-15-9 Sit Ups Box Jump Overs

Partner WOD

May 12, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a partner… 800m Run 50 Thrusters 400m Run 50 Squat Cleans 200m Run 25 Thrusters 400m Run 25 Squat Cleans 800m Run (95/65) ***Share the run, split the work

L2

May 12, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Time) 21-15-9 Deadlifts 225/155 Wall balls 20/14 Chest to bar pull ups —- 3 rounds for time 15 bar facing burpees 15 shoulder to overhead 135/95 —- 4 rounds for time 40 air squats 4 rope climbs 15″

Friday Night Fights

May 11, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Reps) 20 Min EMOM Min 1: Pull Ups Min 2: Box Jumps Min 3: Cal Row Min 4: KB Snatch ** Max Effort for 45 Seconds, rest 15 *** KB- One hand switch

Gymnasty Nancy

May 10, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Tabata Holds Tabata Hollow on the bar Rest 3 mins Tabata on the floor Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Double 7’s

May 9, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean Complex 4 20 Mins to est a 1RM of the Complex Power Clean Hang Power Clean Full Clean Jerk Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Deadlifts 7 Bastards Rest 4 Mins 7Min AMRAP 7 S2OH 7 Burpees … Read More