Pump…and CHILL

May 24, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Weight) 5 Rounds for QUALITY 8 Bench Press 10 Parrallet Pass Throughs Metcon (Weight) 5 Rounds for QUALITY 10 L Sit DB Strict Press (5 in each arm) 20 Sit Ups 30 Second Plank

We can pump and chill tomorrow

May 23, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Snatch (15-20 Mins to Work to a heavy single) Metcon Metcon (Time) 21-15-9 Squat Snatch Pull Ups Rx: 95/55 (To scale, 1 Power Snatch + 1 OHS)

On your hands…and your feet

May 22, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Walk (Practice and Play) Metcon Metcon (No Measure) 21 Minute EMOM Min 1: 10 Box Jumps Min 2: 10 HSPU Min 3: 10 HEAVY Goblet Squats ** Scale HSPU up 30 second HS Hold or 10 HR Push Ups

Tuesday- Yo

May 21, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean and Jerk (15-20 Mins to build to a heavy single) DO NOT SPLIT JERK, work on smooth transition over head using a PUSH JERK Metcon Metcon (Time) 3 Rounds For Time: 10 Clean & Jerks 400m Run 135/85 **these should be unbroken … Read More

Karen

May 20, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#If we see times under 5 minutes….we will need video proof. Gymnastics L-Sit (5 x 10 seconds) Metcon (Weight) KB OH Hold (2 KBS) 5 x 30’s Ring Dips (5 x 10)

TGIF

May 17, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Practice and Play) Metcon Metcon (Time) For Time: 100 Ring Dips 100 KB Swings 100 L-Sit Toe Touches 100 G2OH (25/10)Break this up however you’d like

Squat City, Bi**h

May 16, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat 2 Sets of 10 Reps @ 70% 2 Sets of 8 Reps @ 75% 2 Sets of 6 Reps @ 80% 3 Sets of 4 Reps @ 85% 3 Sets of 2 Reps @ 90% Rest 2 Mins Between Sets

Power – Clean- Party

May 15, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Power Clean (15 Mins to work to a heavy triple ) Metcon Metcon (No Measure) 15 Min EMOM Min 1: 10 Cleans (70% of your best triple) Min 2: 20 Sit Ups Min 3: 30 Second Hand Stand Hold

Yeoman’s Work

May 14, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Push-ups (Weighted Push-Ups- Max Set at Max LOAD) Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 200m Double Plate Cary 20 Med Ball Burpees to a Target 200m Run 20 Med Ball Squats (20/14) (45’s/25’s)

Jackie!

May 13, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Thruster (From the floor, build to a heavy triple) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups