Someone has a case of the MONDAYS

December 17, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean Complex 2 (20 Min to Est Heavy Complex) 1 Hang Power Clean 1 Hang Squat Clean 1 Push Jerk Metcon Metcon (Time) 3 Rounds For Time: 15 Hang Cleans 15 Front Squats 15 Push Press 95/55 Rx+ 115/75 15 Min Time Cap

Week 3 – Snatch Pull and Overhead Squats

December 15, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST – Barbell Warm-up BNSGP + OHS ((3+3)r3s @ Bar, (3+3)r2s @ 50%) Behind Neck Snatch Grip Press + Overhead Squat Weightlifting No Contact Snatch (3r3s @ 50-70%) Overhead Squat (3RM; 3r3s @ 70%) Snatch Pull (5r5s @ 95%)

Partner WOD

December 15, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon (Time) CHIPPER FOR TIME 100 DB/KB Snatches (50/35) 80 Wall Balls (20/14) 60 C2B/Pull-ups 40 Burpee BJO (24’/20’) ***Every 2mins stop and complete 20 sit-ups*** One person working at a time, split however you’d like

Up Side Down Practice

December 14, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Upside Down Practice (take 15 minutes to play) Practice kicking up, free standing HS, HS Walk, HSPU Weightlifting Bench Press Test Max UNBROKEN SETS at 95/45 135/65 155/ 85 185/105 Rest 2-3 Mins between sets Metcon Metcon (No Measure) Accumulate the following 50 … Read More

Jackie!

December 13, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Thruster (Build to a heavy triple, 3-3-3-3-3) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsPull Up Scale = Ring Rows

Snatches- bout damn time

December 12, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Snatch complex (Score heaviest set) EMOM12 1 hang power snatch + 1 hang snatch + 1 OHS Metcon Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 9 Push Press 9 OH Squats 9 Back Rack Lunge Rx (95/55) Rx + (115/85)

Dead and Friends

December 11, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift (4-4-4-4-4) Score your best set of 5 working sets Metcon Metcon (Time) 30-20-10 Deadlifts Bastards Rx (135/95) Rx+ (185/125)Bastards are lateral burpees over the bar

Can you hold on?

December 10, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Practice and Play) If you have MU, practice strict and or increasing reps with each set Metcon Metcon (Time) For time: 300 Squats (45/35) … each time you break, 10 HR Push Ups 30 Second Plank 10 V-Ups

Partner WOD

December 8, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon (AMRAP – Rounds and Reps) 20MIN AMRAP 10 OH Lunges/Front Rack Lunges (95/65#) 10 TTB/K2E/V-Ups 10 Burpees *TAG TEAM STYLE* Partner A: 250m Row + 200m Run or 750m Row Partner B: Complete AMRAP

Foundations Thrusters

December 8, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 2.5 (AMRAP – Rounds and Reps) Thruster -Press -Push Press -Front Squat -Thruster 5×3 Thruster (build to something heavy) METCON AMRAP7 7 thrusters (Bar) 7 Burpees