Partner WOD

January 27, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Metcon Metcon (Time) With a Partner, Split the work evenly… 50 power snatches (95/55) 50 sdhp (95/55) 100 push ups 100 sit ups 200 wall balls (20/14) 200 kbs (53/36)

l2

January 20, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – L2 Metcon (Time) 3-6-9-12 Bar MU OHS 115/75 HSPU 3-6-9-12 Front Squats 135/85 TTB 3-6-9-12 Deadlifts 155/105 Box Jumps 30/24

PressCITY

January 11, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Weightlifting Press Complex (AHAP) 1 Strict Press 2 Push Press 1 Split Jerk Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 5 Dead Lift (315/225) 6 Wall Walks 7 Goblet Squats (72/53) 8 Burpees

FriYay!

January 5, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Deadlift (3-3-3-3-3) 80% Metcon (AMRAP – Rounds and Reps) AMRAP20 2 Turkish Get-Ups 53/35 10 KB Lunges 20 Sit ups RX+ OH Lunges

No he didn’t!

January 4, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Press (5×4 AHAP) Strict Press Push Press (4×4 AHAP) Push Press Metcon (Time) 16.5 21-18-15-12-9-6-3 Thrusters 95/65 Burpees (Bar facing if there’s room) for time.

Wait a second…

January 2, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Weightlifting Pause Squats (5x3r at 60% 1RM) Squat with 3s pause in hole. Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*30 minute time cap

New Year New You!

January 1, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Distance) 1 RM Box Jumps. How High can you go? CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar

GRIG WOD

December 31, 2016By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST – HIIT Metcon Conditioning 1000m Row (Time) Max Effort 1000m Row Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*