Snatches and some

August 19, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Snatch Complex 5 (20 Mins to get a good complex in) 1 Full Snatch 1 OHS 1 Hang Snatch Metcon Metcon (Time) 21-15-9 Power Snatch Pull Ups Air Squats Rx 95/65 Time Cap: 12 Mins

WE KEEP CHISELING THAT UPPER BEACH BODY

August 19, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Strict Press (3 X 5 ) *TEMPO: 42X2 *REST: 2 min Alternating KB Strict Press (6/ arm x 3) *TEMPO: 20X1 *REST: 15’/ Movement *SUPERSET with Dual KB Clean & DB Supine Bent Over Row *REST 2min/ … Read More

Partner WOD

August 16, 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: 21-15-9 Power Cleans (155/105) 400m Run —–Rest 3 Mins—— 21-15-9 Deadlifts (225/135) Burpees (Run/Burpee together, each partner has to do 21-15-9 cleans/ deadlift)

Open’esq

August 15, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Push Press (Work to a heavy 3) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Dead Lifts 10 Push Jerks 8 TTB Rx 115/85

The Chipper

August 14, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (Time) 100 Box Step Ups 80 Sit Ups 60 Ground to OH (25lbs) 40 Single KB Thrusters (53/36lbs) 20 KB Russian Twists 40 Single KB Thrusters 60 Ground to OH 80 Sit Ups 100 Box Step Ups

Stayin away from the bar for 1 more day

August 12, 2019By CoachWOD No Comments

BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Deadlift (5 x 5 at 80% of your last weeks final deadlift) Metcon Metcon (Time) 20 Double DB Lunges 5 Double DB C&J 18 Double DB Lunges 4 Double DB C&J 16 Double DB Lunges 3 Double DB C&J 14 Double DB Lunges 2 Double DB C&J … Read More

Mini Murph

August 11, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Half Murph (Time) For Time: 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run Rx+ With a vest ————————————————————————– *DO NOT SEGMENT THE MIDDLE ** CAN START WITH ANY OF THE THREE MOVEMENTS AFTER … Read More

Partner WOD

August 9, 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, split the reps evenly: 2 Rounds 50 Thrusters 100 DU (or 300 Single Unders) 40 Thrusters 100 DU (or 300 Single Unders) 30 Thrusters 100 DU (or 300 Single Unders) 20 Thrusters 100 … Read More

Pump & Chill

August 8, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (No Measure) Break this up however you’d like: 50 Hack Squats ( Read a deadlift from the floor, but the bar is behind you) 100 Barbell Curls 50 Ring Dips 100 SIt Ups 50 PPT (or box … Read More

How bad do you want it?

August 7, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Power Clean (Take 15 Mins to work to a heavy double) Metcon Metcon (Time) 3 Rounds for Time: 400m Run 15 Power Cleans (135/95) 40 KB Swings (53/36)