This will wake ya up

March 5, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Gymnastics Pistols (practice and play) If you have pistols, 5 sets of 10 on each leg Metcon Metcon (Time) 7 Rounds For Time 7 Deadlifts (225/135) 14 HR Push Ups 21 Air Squats

Community WOD

March 4, 2017By CoachWOD No Comments

220 NEWELL ST – CrossFit Deadlift (5 reps 5 sets) Form and practice You and your buddy work up to a set of 5 Metcon (AMRAP – Rounds and Reps) With your partner AMRAP18 30DL 20 wall balls 10 bar facing burpees Split the reps evenly.

Partner WOD

March 3, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Metcon Metcon (Time) With a Partner: 100 Air Squats 200 Double Unders 100 Burpee Box Jumps 200 Double Unders 100 Pull Ups 200 Double Unders

THE OPEN! 17.2

March 2, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * … Read More

L2

March 2, 2017By CoachWOD No Comments

220 NEWELL ST – L2 Metcon (Time) 11 rounds 7 chest to bar pull ups 9 push press 11 thrusters 75/55 Rest. CROSSFIT LINCHPIN TEST 3 3 Rounds for time of: 21 Wallballs 20/14 14 Handstand Push-ups 7 Deadlifts 315/205

Snatch that sh*t

March 1, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Weightlifting Snatch Complex 1 Snatch 1 Hang Snatch 1 OHS Gymnastics Pull-ups Play TIME! Practice Pull Ups: Strict, Kipping, Butterfly Metcon Row 2k (No Measure) Row 2kNOT FOR SPEED… WORK THIS IN BEFORE YOU LEAVE

March…F**k’n Finally

February 28, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Weightlifting Strict Press 2.5-5 lbs heavier than last week’s back offs Metcon Metcon (No Measure) 15 Min EMOM Min 1: 12/10 Cal Row Min 2: 10 Ring Dips Min 3: ME OH SquatsRx : 95/65 ***Ring Dip Scale: Parallete dips

Some Pull Work

February 27, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Weightlifting Deadlift Moderate deadlifts 5 x 5, but between each set, elevated ring rows (weighted if possible) Metcon Metcon (Time) For Time: 3 HSPU 3 Squat Cleans 6 HSPU 3 Squat Cleans 9 HSPU 3 Squat Cleans 12 HSPU 6 Squat Cleans 15 HSPU … Read More

Happy Birthday Kate Citron!!!

February 26, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Weightlifting Back Squat Paused Back Squat 10RM; Then 2 x 10 @ 90% 1 second pause in bottom, no pause in back offs. Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 26 Burpees 26 KB Swings 26 Sit Ups 26 Back Lunges … Read More

Partner WOD

February 24, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Metcon Metcon (Time) With a Partner: 50 Synchronized Burpees 50 Synchronized Sit Ups 100 Parter Dead Lifts (225/135) 200 Synchronized Goblet Squats (One Partner will hold a KB, Switch as needed)