Grip it and Rip It

November 15, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean Complex 3 (15 Mins to work to a heavy complex) 2 DeadLifts 2 Cleans 2 Front Squats Metcon Metcon (Time) 21 Power Cleans 21 Pistols 15 Hang Power Cleans 15 Pistols 9 Hang Squat Cleans 9 Pistols Rx 155/115

All the way up

November 13, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Rope Climb (Practice and Play) If you have rope climbs…try legless 🙂 Metcon Metcon (Time) 4 Rounds for time: 25 Wall Balls 20 Sit Ups 15 Medball Cleans

BERT

November 11, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon BERT (Time) For Time: 50 Burpees 400m Run 100 Push Ups 400m Run 150 Walking Lunges 400m Run 200 Squats 400m Run 150 Walking lunges 400m Run 100 Push Ups 400m Run 50 Burpees

Lace up your running shoes

November 7, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (No Measure) Every 4 Minutes for 28 Minutes 400m Run 6 Box Jump Overs 6 KB Swings (24/20) & (72/53)

Hams

November 7, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Deadlift (1×3 Heavy, 3×3 @ 90% of Heavy 3) Single Leg Romanian Deadlift (3×12/Leg – Superset wth Sumo GM) One dumbbell in each hand, one leg on floor, one leg floatingShin of floating leg can be resting on a bench. Sumo … Read More

This should be interesting…

November 6, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Metcon (No Measure) 50 Foot OH Walking Lunge 12 TTB **single arm, 1 DB or KB…Challenge yourself Nice and easy, repeat for 15 Mins Metcon Metcon (AMRAP – Reps) 7 Min AMRAP 2 Power Snatches + 2 Bar Facing Burpees increase by 2 … Read More

Push it real good

November 5, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Plank Series 1 Tabata Style for 10 Mins: Right Arm Plank Left Arm Plank Both Arms This plank series is to be done from the top of the push up position, not a “side plank” Weightlifting Push Jerk (Establish a 1RM in 20 … Read More

Guns

November 5, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Strict Press (Heavy 3, Drop 10% x3-5, Drop 10% x5-8) Lying Tricep Extension (4×8) Starting Strength style combination skull crusher and pull over. Barbell Curl (Lopsided Pyramid) Start with an empty bar (tech, 15kg or 20kg). Add 1-5 kilos per set, … Read More

The Chief

November 4, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Death By…COMPLEX

November 1, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Metcon (AMRAP – Reps) 1 Complex = 1 Front Squat, 1Push Press, 1 Thruster Death By: Each Min= number of reps…When you cannot complete the requisite number of reps in the min, take 1 min off then 30 seconds of plank, 30 seconds … Read More