Tis the season, Open Season.

February 16, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk

Tis the season, OPEN SEASON

February 16, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Gymnastics Ring Dips (3 sets of 7 strict dips) Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1 (AMRAP – Rounds and … Read More

No Bar, No Problem

February 15, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Gymnastics Pistols (30 Weighted Pistols for time) If you don’t have pistols, scale accordingly Metcon Metcon (Time) 6 RFT 30 weighted situps w plate 20 G2OH 10 OH Lunges 5 push-ups (45/25)

Heartbreaks Revenge

February 14, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Weightlifting Turkish Get Up (in each arm) Metcon Metcon (6 Rounds for reps) 12min EMOM Min 1: ME OHS (75/55) Min 2: 10 Bastards _________ Rest 5 mins Weightlifting Snatch (You have 8 Mins to est your BEST SNATCH)

A lovers WOD

February 13, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Weightlifting Sumo Deadlift (work up to a heavy triple) Metcon Metcon (Time) 10 RFT (with a partner) 250m Row 8 HSPU 8 Burpee Box Jump Overs1 Partner completes the entire round while the other partner rests. ** BBJO- Jump Clear over th box. *** … Read More

Foundations 4.2

February 12, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – Foundations Foundations 4.2 (Time) Skill: Shoulder mobility circuit Standing press Push-Press Practice – Start PVC…Work up to Barbell Review: – K2E – Row Technique MetCon: 20 MIN AMRAP: 400 M Run 10 Kips/ Pull Ups 15 barbell push press 65/35

Squats…but not till the end

February 12, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Gymnastics Rope Climb (Practice and Play) If you have Rope Climbs, 5 min EMOM, 3 Climbs…If not, Practice Metcon Metcon (Time) 21-15-9-6-3 Hang Power Cleans Pull Ups Wall Balls (95/65) Weightlifting Back Squat (ascending to a heavy set of 5 (80%)) Working Sets 1 … Read More

Foundations 3.2

February 11, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – Foundations Foundations 3.2 (Time) Review Shoulder Press & Squat then… New Skill: Thruster Work on Thruster Technique then build to a heavy 1RM MetCon – 4 Rounds for Time 10 Thrusters 10 Burpees Rest 1 Min Foundations 3.2 (Time) Review Shoulder Press & Squat then… … Read More

L2 at Greenpoint.

February 10, 2017By CoachWOD No Comments

220 NEWELL ST – L2 Cluster Cycling 10s5r Clusters REST 1m between each set 225/155 Metcon (Time) Conditioning 25 Cal Bike 25 Cal Row 5 Rounds of C2B “Cindy” 20 Cal Bike 20 Cal Row 4 Rounds of C2B “Cindy” 15 Cal Bike 15 Cal Row 3 Rounds of C2B “Cindy” 10 Cal Bike 10 … Read More

Partner WOD

February 10, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Metcon Metcon (Time) 42-30-18 Power Cleans Dips Rest 3 Mins: 150 Wall Balls Rest 3 Mins: 42-30-18 Deadlifts HR Push Ups Rest 3 Mins: 150 Wall Balls ***Split the work evenly (135/85)