Hump Day ALL DAY

July 11, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pull ups Practice and PlayIf you have pull ups, 5 x 8 Strict Pull Ups Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 80 Wall Balls 60 Push Ups 40 Med Ball Cleans 20 Burpees

Just another Tuesday

July 10, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean Deadlift (something heavy) Hang Squat Clean Work to Something Heavy Metcon Metcon (AMRAP – Reps) 10 Min EMOM Min 1: 45 sec. ME Cal ROW Min 2: 45 sec Plank HoldScore is total cals rowed

Partner WOD

July 7, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) On a running clock, with a partner, split the reps… 2 RFT 25 Pull Ups 50 Box Step Overs (with a KB) 75 KB Swings (American) 100 Wall Balls …. But every 2 mins, 10 SYNCHRONIZED Burpees

Double Up, Double Down

July 6, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Reps) 10 Min EMOM 1) 100m Sprint 2) ME DU ***Be cognizant of our neighbors, please! Metcon (Time) 21-15-9 Burpees Front Squats SDLHP (115/80) ***SDLHP = Sumo Deadlift High Pull

The Matt Dinowitz

July 5, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (3RM!!!) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 KB Snatches 12 KB OH R. Lunge 12 V Ups

Back at it

July 4, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Press Complex (Work to something heavy, 5x) 1 Strict Press 2 Push Press 1 Split Jerk Metcon Metcon (Time) 10.9.8.7.6.5.4.3.2.1 Hang Power Cleans HSPU (155/115)

Independence Day!!!!

July 3, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a vest: 800m Run 5 Rope Climbs 25 HSPU 50 Pull Ups 100 Lunges 50 Pull Ups 25 HSPU 5 Rope Climbs 800m Run

Snatch, EMOM, Recover

July 2, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Snatch Complex 1 Snatch 1 Hang Snatch 1 OHS Metcon Metcon (No Measure) 10 Min EMOM Odd: 40 Double Unders Even: 10-15 Ring Dips

Foundations

July 1, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 7.2 (Time) Barbell Cleans Med Ball Cleans MetCon: 21-15-9 Med ball clean and sit ups 200 meter run between each round