Partner WOD

July 21, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) 2 RFT 800 M Med Ball Run 400 Single Unders 200 Med Ball Lunges 100 Sit Ups ***Share the Run, split the work ***Split reps with the ball evenly

Foundations 8.2

July 20, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 8.2 (Time) Skill: Air Squat partner toss Ball squat drill Review: Box Jump/Step-up & Burpee 15min AMRAP : 10 Burpees 20 Box Jumps 10 Wall Balls

A little spice is NICE

July 20, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Push Press (Work to something heavy) Metcon (AMRAP – Reps) 20 Min AMRAP Ascending by 2 reps each round. Single Arm DB Clean Pull Up Single Arm DB Thruster

Thirsty Thursday

July 19, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pistols (5 sets of 10) Metcon Metcon (No Measure) 18 Min EMOM Min 1: 15/12 Wall Balls Min 2: 12/10 Cal Row Min 3: 45 Second OH Plate Hold (45/25)

Fight for all 5

July 18, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Snatch Complex (Work to something heavy) 1 Snatch 1 Hang Snatch 1 OHS Metcon Metcon (Time) 5 Rounds for Time: 10 Dead Lift 15 Box Jumps 20 Push Ups (225/135)

Chip Away, Chip Away

July 17, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Ring Dips (Practice and Play) Metcon Metcon (Time) For Time: 50 Cleans 40 Push Press 30 Front Squats 20 Bastards (95/65)

Go Faster then you think

July 16, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (5 sets of 2 at 80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 FR KB Lunges 10 HSPU 200m Run

Partner WOD

July 14, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With A Partner: 3 RFT 1000m Row (partner not rowing holds 2 KB’s) 100 Parallett Pass Throughs 50 Barbell OHS (45/35)

TGIFFFFFFF

July 13, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (No Measure) 10 EMOM Min 1: 15 Box Jumps Min 2: 45 Sec Hollow Hold Metcon (Time) 21-15-9 Deadlift Hang Power Clean Push Press …. 100 KB Swings (155/135)

Strict is STRONG

July 12, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Strict Press (5 x 3 AHAP) Metcon Metcon (Time) For Time: 20 Power Snatches 800m Run 15 Power Snatches 600m Run 10 Power Snatches 400m Run 5 Power Snatches 200m Run (115/75)