Everest

February 17, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Metcon Everest (Time) 21-15-9 Back Squats at 315/220 Strict Hand Stand Push UpsScaled Version Back Squat Weight = 65% of your 1RM Strict HSPU = 30,20,10 Double KB Seated Strict Press

Partner WOD

February 15, 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) 100 Wall balls 70 Deadlifts 135/95 40 Pull ups 20 Power snatches 135/95 40 Pull ups 70 Deadlifts 135/95 100 Wallballs *Partners split work as desired* *30 min Cap*

Heart Throb

February 14, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Weightlifting Hang Clean (Build to a heavy double (squat)) Metcon Metcon (Time) 4 Rounds For Time: 8 Hang Squat Cleans at 65% of your last lift 8 Hand Stand Push UpsScale HSPU for seated DB Strict … Read More

Lets test something new

February 13, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Weightlifting Back Rack Lunge (2 Rep Max (1 in each leg) – Stepping back) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 20 Single Arm DB Deadlift (10 each arm) 15 Push Ups 10 … Read More

All Sorts Of Shoulders

February 12, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Gymnastics Handstand Walk (Accumulate 200ft) Metcon Metcon (Time) 21-15-9 Thrusters Front Squats Push Press Rx: 95/65lbs

Turn Up Tuesday

February 11, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Weightlifting Turkish Get Up (5 x 3 each arm) Metcon Metcon (AMRAP – Reps) 5 Min AMRAP 10 DB Hang Clean and Jerks (5 each side) 7 Toes To Bar Rest 3 Mins 5 Min AMRAP … Read More

Nancy

February 10, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Weightlifting Overhead Squat (take 15 mins to build to a heavy 3 from the rack)

Partner WOD

February 8, 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) 60 cal Row 14 rounds of Macho Man 115/85 60 cal Row 10 rounds of Macho Man 135/95 60 cal Row 6 rounds of Macho Man 155/105 *Partners split work as desired* *30 … Read More

Pump & Chill-ish

February 7, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Gymnastics Pistols (Practice and Play) 5 x 14 (if you have em) Metcon Metcon (No Measure) 7 Rounds for Quality (35 Min Cap) 5 Bench Press (as heavy as possible, unbroken) 50 Double Unders

Chipperville

February 6, 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) 30 Min Time Cap: 2 Rounds 75 TTB 60 Push Ups 45 KB Swings 30 Double KB Deadlifts 15 Pull Ups 0 Burpees* đŸ˜‰Scaled Option TTB = K2E or K2C Push Ups= Handrelease … Read More