Monday Funday

June 25, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Push Press (3 x 5, Work to something heavy) Metcon Metcon (AMRAP – Reps) 12 Min AMRAP 2 Thrusters 2 Overhead Squats 2 Burpees 4 Thrusters 4 Overhead Squats 4 Burpees 6 Thrusters 6 Overhead Squats 6 Burpees …. Add 2 reps each … Read More

Foundations

June 25, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 1.2 (Time) Squats KB swing (Russian/American) Push-up Metcon: 3 RFT 400m run 30 kbs 20 goblet squats 10 push ups

Foundations 8

June 24, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 8 (AMRAP – Rounds) Skill: Air Squat partner toss Ball squat drill Review: Box Jump/Step-up & Burpee 15 Min AMRAP 10 Burpees 20 Box Jumps 30 Air squats

Partner WOD

June 23, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) For Time: 100 Wall Balls (While Partner Holds Plank) 100 Push Ups ( While Partner Holds Hollow) 100 TTB (While Partner Holds Squat) 100 KB Lunges (While Partner Holds Hollow on the bar) ***Share the work *** Communicate *** Have some … Read More

Foundations 7

June 23, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 7 (Time) SKill: Review Deadlift Med Ball Cleans MetCon: for time 10-9-8-7-6-5-4-3-2-1 Med ball clean and sit ups

FriYAY

June 22, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon (Time) Establish 1000ft Uneven Farmers Carry. use 1 KB or DB. Divide distance evenly. Post load to comments. Metcon (Weight) EMOM10 14 Alternating Single Arm KB Swings. Metcon (Time) 80 1 arm KB thrusters for time.

Foundations 6

June 22, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 6 (Time) Skill: Walking lunges Kipping pull-up MetCon – Chipper: Run 400m 30 lunges (15 on each leg) 15 Kips 15 Situps 15 ring rows 15 Burpees 30 Lunges Run 400m

Press City

June 21, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Strict Press (5×3) 5×3 at 70% 3RM Metcon (Time) 21-15-9-15-21 OH Lunges Push Ups Deadlift 95/65

Foundations 5

June 21, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 5 (Time) New Skill: Wall Ball Review the of Air Squat Wall Ball Shots MetCon 7 rounds for time: 7 wall ball 7 pushup 7 body rows

My Legs are on FIRE

June 20, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Pull ups (4×6 Strict) Practice and Play Metcon (AMRAP – Rounds and Reps) AMRAP20 10TTB 20 Burpees 10 Med Ball Cleans 20 Lateral Lunges with the ball 20/14