Partner WOD

April 18, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Metcon Metcon (Time) Teams of 2 40 minute cap – divide work however Buy in : Synchro 200 meter walking lunges Then 100 Medball sit ups 20 Pull Ups 100 burpees 20 Pull Ups 100 KB … Read More

Spice Factory

April 17, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Gymnastics Hand Stand Hold (work to 4 x 30 second hold (on or off the wall)) Hold a Hand Stand Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 12 KB Lunges 10 KB Snatch … Read More

To The Core

April 16, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Gymnastics Toes-To-Bar (5 x 7-10 Reps) Keep all sets unbroken, rest as needed Metcon Metcon (Time) 30 Hang Squat Cleans 30 Alt Pistols 30 Squat Cleans (from the floor) Rx 115/75 Rx+ 135/85 12 Min Time … Read More

Shoulder PUMP

April 15, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Weightlifting Push Jerk (3-3-3-3-3) Try and add 5lbs from last week Metcon Metcon (No Measure) 21 Min EMOM Min 1: 50 DU Min 2: 10 Strict Press (from the floor) @ 45% of your last Push … Read More

High Flying

April 14, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Gymnastics Muscle-ups (Practice and Play) 4 x 60% of ME Metcon Metcon (Time) 21-15-9 Pull Ups Alt DB Snatch (50/35) 5 Min Cap —-Rest 5 Mins—- Metcon (Time) 21-15-9 Pull Ups Alt DB Snatch (50/35) 7 … Read More

Just Part 1 of Jackie…

April 3, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Metcon 1000m Row (Time) Max Effort 1000m RowLet it FLY Weightlifting Deadlift (5 x 3 at last week’s last set)

Jump around, jump up to get down.

April 2, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Gymnastics Max Height Box Jump (Distance) Max Height Box Jump Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Box Jumps 15 Alt DB Hang Clean & Jerk 18 Pistols Rx 50/35

Shoulder Pump Pt.3

March 31, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Weightlifting Push Jerk (3-3-3-3-3) Try and add 5Lbs from last week Metcon Metcon (No Measure) 21 Min EMOM Min 1: 50 DU Min 2: 10 Strict Ring Dips Min 3: 30 Second HS Hold

Deads For Days

March 27, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Weightlifting Deadlift (1 x 3) Build to a heavy 3 Deadlift (3 x 3 at 80% of your heavy 3) Metcon Metcon (Time) 400M Run 20 Deadlifts (at 80% of your 3x 3)

Thirsty Thursday

March 26, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Gymnastics Chest-To-Bar Pull-ups (Practice and Play) 5 x 7 if you have unbroken C2B Metcon Metcon (AMRAP – Reps) 3 Min AMRAP 20 KB Box Step overs ME Pull Ups Rest 3 Mins Metcon (AMRAP – … Read More