The Lie Detector

February 6, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Gymnastics Pull-ups Practice Strict PU, C2B, Progression 5 x 5 Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Power Cleans 20 Box Jumps 30 KB Snatches 40 Dead Lifts 50 Squats (155/95)

A different type of squat day

February 5, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Weightlifting Overhead Squat (4 x 3) Weightlifting Front Squat (at the last weight you did your OHS, 3 x 7) Metcon Metcon (No Measure) 15 Min EMOM Min 1: 10 S2OH Min 2: 12 Bastards Min 3: 14 Sit Ups (135/75)

Foundations 5

February 5, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL 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

Foundations 4

February 4, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – Foundations Foundations 4 (Time) Skill: Shoulder mobility circuit Standing press Push-Press Practice – Start PVC…Work up to Barbell Review: – K2E – Row Technique MetCon: 3 rounds of for time: 300 M Row 10 KTE 10 barbell push press 65/35

Partner WOD

February 3, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Metcon Metcon (Time) With a partner, split the work… 50 Power Cleans 50 OHS (135/95) –Rest as a class— 2k Row 200 Sit Ups –Rest as a class 7 min AMRAP KB Swings (53/36) One partner works at a time.

Foundations 3

February 3, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – Foundations Foundations 3 (No Measure) Foundations 3 Skill: Review Shoulder Press & Squat New Skill: Clean & Thrusters Work on Thruster Technique then build to a heavy set 5 Rounds 10 Thrusters 200m Row

Deads & Friends

February 2, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Weightlifting Clean Complex 3 (1 Round Every 90 Seconds for 10 Rounds) 2 DeadLifts 2 Cleans 2 Front Squats Metcon Metcon (Time) 10 AMRAP 20 Wall Balls 15 HSPU 10 Ground to OH

Foundations 2

February 2, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – Foundations Foundations 2 (AMRAP – Rounds) Foundations 2 Skill: Dead lift Jump Rope AMRAP- 10 min 10 Dead lifts 10 Burpees Over The Bar

Open Ready

February 1, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Weightlifting Snatch Complex (Work to a heavy complex, hit it 5 times) 1 Hang Power 1 Hang Squat 1 Full Squat Metcon Metcon (Time) 4 RFT 15 OH Squats 15 TTB 15 Front Squats 15 Push Ups (95/65)

Pulling Practice

January 31, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Gymnastics Muscle-ups Elevated Ring Rows Transition Practice Kipping Practice Metcon Metcon (No Measure) 21 Min EMOM Min 1: 10 Push Jerks Min 2: 45 Sec Hollow Hold Min 3: 10 Hang Power Cleans (155/105)