Glenn

June 16, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. … Read More

Partner WOD

June 14, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (Time) 20 rounds, you go, I go: 8 Over The Bar burpees 6 Deadlifts 155/105 4 Hang squat clean 2 Thrusters 30 Min Time Cap, 10 Rounds each

PUMP AND CHILL

June 13, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (No Measure) 4 x 500m Row Rest 1 Min between Weightlifting Floor Press (5 x10) Dumbell Floor Press Gymnastics Ring Dips (5 x 10) Alternate with floor presses, take as much time between sets as needed Scale … Read More

Clang and Bang Pt 2

June 12, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Power Snatch (Take 20 Mins to est a heavy Power Snatch) Metcon (Time) 3 Rounds for time: 10 Power Snatch @ 80% of your earlier lift Rest 2 Mins ————————- DO NOT GO TOUCH AND GO Stay steady, … Read More

Week 1 – High Volume Recovery

June 12, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Deadlift (3×20 @ 50-60% – Double Overhand) Bentover Row (3×20 @ ~50% of Deadlift working weight) Nordic Hamstring Curl (3×8-12 ) Choose to work hard. Keep the hips neutral and let the hamstrings WORK. Very easy to … Read More

Working on that hump day

June 11, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Muscle-ups (Practice and Play) If you have ring MU, 5 x 50% of your Max Effort Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 TTB 20 Goblet Squats 30 Lunges (no load) 200m Run Rx … Read More

Jerks and Jerks

June 10, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Push Jerk (Work to a heavy 3, then 3 x 3) Metcon Metcon (Time) For Time: 21 Burpees 42 DB Clean & Jerks (single arm) 15 Burpees 30 DB Clean & Jerks 9 Burpees 18 DB Clean & … Read More

Week 1 – High Volume Recovery

June 10, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Weightlifting Back Squat (3×20 @ 50-60%) Press (3×20 @ 50-60%) Strict Press Lunge Complex (3×3/Leg @ Press Weight) Bar Back Racked Left leg lunge forward, return to center Left leg lunge back, return to center Left leg … Read More

Week 22 – The Summit – Pull

June 8, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Weightlifting Romanian Deadlift (RDL) (Heavy Single; 5×1 @ 90%) Use straps. FLAT. BACKS. ONLY. Bentover Row (5×3 – Beat 5/26) Single Arm Dumbbell Row (5×3 – beat 5/26) Arch Up (Superman) (150 for Time – 5 Minute … Read More

Week 9 – Deload – Clean & Jerk

June 7, 2019By CoachWOD No Comments

Announcements Gymnastics with Abbee is back at Bowery St. location! Sunday, June 9th @ 1:30 PM AFTER HIIT!! Working on all things Handstands! Please email abbee@willybcrossfit.com to reserve your spot! 220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Barbell Weightlifting Split Jerk (3×5 @ Bar) Power Clean + … Read More