Michael

December 8, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Michael (Time) 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.To learn more about Michael click hereBack … Read More

QUADSZN

December 7, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Deficit Rear Foot Split Squat (3 x 8-10 reps/ leg ) *Goblet Position with KB*TEMPO: 21X1 *SUPERSET with: Russian Twists *REST: 90′ Russian Twist (3 x 20 (total) ) Contralateral Mix Rack Isometric Split Squat Stance Hold … Read More

Partner WOD

December 6, 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, 2 Rounds For Time: 5,000m Row 100 DB Lunges 100 DB Hang Cleans 1 DB + 1 Rower per team

Lets dial it in

December 4, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Snatch Complex (Take 20 Mins to Build ) 1 Hang Power 1 Hang Squat 1 Full Squat Metcon Metcon (No Measure) 12 Min EMOM Min 1: 12 TTB Min 2: 3 Power Snatches (75% of your complex) Min … Read More

Big Booty Pump

December 3, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Weighted Bulgarian Split Squats (Use DB Or KB’s for sets of 5-7 x 4 sets on each ) Metcon Metcon (Time) 7 Min Cap: 40 Box Jumps 40 Power Cleans (95lbs) 40 Box Jump Overs At the 10:00 … Read More

How them legs feeling?

December 2, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Handstand Push-ups (4 x 50% of your ME) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Single Arm DB Push Press (50/35) 40 Push Ups 60 Sit Ups

UPPER BODY FALL

December 2, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns KB Clean + Pressing Windmill (3 x 6/side) *SUPERSET with Windshield Wipers *REST: 90′ Windshield Wipers (3 x 12 (total), wtd if you can) S/A Bottoms Up Seated KB Strict Press (3 x 6-8/ side) *TEMPO: 30×1 … Read More

Our Favorite Sister, Fran

December 1, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Weightlifting Front Squat (Find a “tired” 3RM)

Partner WOD

November 29, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (AMRAP – Reps) 3 Rounds, 1 Min on 1 Min off, to accumulate the most reps as a team Min 0-2: Power Snatch Min 2-4: Burpees over the bar Min 4-6: Sumo Deadlift High Pulls Min 6-8: … Read More

Lets just sweat this out

November 28, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (AMRAP – Rounds) 40 Min AMRAP 5 Strict Pull Ups 10 Weighted Med Ball Sit Ups 15 Wall Balls 20 Cal Row 25 Double Unders (75 single unders)