Back Body

October 8, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Warm-up Dumbbell RDL + Row (3x(8+8)) Weightlifting Romanian Deadlift (RDL) (1×6, 1×8-10, 1×10-12) Work up to a Heavy Set of 6 Then Drop 10% for 1 set of 8-10, Then Drop 10% 1×10-12, *Score Heavy 6* Pendlay Row (3×5 ) If known … Read More

Joshua

October 7, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Mr. Joshua (Time) 5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250#In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.To learn more about Mr. Joshua click hereIf no GHD, Straight Leg … Read More

Chest Day

October 6, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Barbell Bench Press (Heavy Single) Mid Grip Bench Press Warm-up (No Measure) Partner Pushup Partner A holds a plank while Partner B does 1 pushup, then Partner B holds a plank while partner A does 1 pushup. Then Partner A holds a … Read More

Partner WOD

October 5, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Reps) 25 Min AMRAP: 200m Run 20 KB Swings 20 TTB 400m Run 40 KB Swings 40 TTB 600m Run 60 KB Swings 60 TTB 800m Run 80 KB Swings 80 TTB 1000m Run 100 KB Swings 100 TTB …So … Read More

Pump and Chill is back!

October 4, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) 4 Rounds For Quality: Bench Press x 8 Reps Floor Press x 20 Weighted Sit Up x 25 ————————————– 4 Rounds for Quality 50 Double unders (150 singles 30 Second Bar Hang

Stronger for the experiance

October 3, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) For Time: 5 Rounds 5 Thrusters (75/35) 5 Burpees 5 Rounds 5 Thrusters (95/55) 5 Burpees 5 Rounds 5 Thrusters (115/75) 5 Burpees Conditioning 2k Row (Time) Max Effort 2k RowNOT MAX EFFORT…ROW AT 75% your max effort

Press, Hold, Engage

October 2, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Metcon Pause KB Press (5 x 5) With 2 Kettlebells, Press overhead, hold for 10 seconds over head, bring down to the front rack, pause for 5 seconds. Metcon (AMRAP – Reps) 3 Min AMRAP 3 Push Ups 3 Squats 3 V Ups … Read More

Back Body

October 1, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Pendlay Row (1×5, 1×6-8, 1×8-10) Work up to a Heavy Set of 5 Then Drop 10% for 1 set of 6-8, Then Drop 10% 1×8-10 *Score Heavy 5* Pendlay Row (1×5, 1×6-8, 1×8-10) Work up to a Heavy Set of 5 … Read More

Lets Get Some FS Love

October 1, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Front Squat (Take 20 Mins to Est a 3RM FRONT SQUAT) Metcon Metcon (Time) at 60% of your 3RM Front Squat. 9-6-3 Deadlifts Front Squats ——– 400m Run AFTER each round (including the last)

Nate

September 30, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here