Partner WOD

June 7, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (Time) With a partner, split the work, share the run…. 300 Wall Balls 2 Mile Run 100 Thrusters

We are going to test…Just not today

June 6, 2019By CoachWOD No Comments

Announcements Gymnastics with Abbee is back at Bowery St. location! Sunday, June 9th @ 1PM working on all things Handstands! Please email abbee@willybcrossfit.com to reserve your spot! 220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Back Squat 5 @ 70% 3 @ 80% 2 x 2 … Read More

Week 22 – The Summit – Boulder Shoulders

June 5, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Weightlifting Press (Heavy Single; 3×1 @ 90%) Strict Press Dumbbell Lateral Raise (4×3) Buns N’ Guns Complex (4×6 Each) Front Raise, Seated Bentover Raise, Arnold Press

Core to the CORE

June 5, 2019By CoachWOD No Comments

Announcements Gymnastics with Abbee is back @ Bowery! Sunday, June 9th working on all things Handstands! Please email abbee@willybcrossfit.com to reserve your spot! 220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Toes-To-Bar (7 x 7 Unbroken) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP … Read More

Week 9 – Deload – Snatch

June 4, 2019By CoachWOD No Comments

Announcements Gymnastics with Abbee is back at Bowery St. location! Sunday, June 9th @ 1PM working on all things Handstands! Please email abbee@willybcrossfit.com to reserve your spot! 220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Barbell Power Snatch (1xEMOM15 @ 75%) Snatch (1xEMOM15 @ 75%) Overhead Squat (3×2 … Read More

Hump Day, WOOT WOOT

June 4, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Snatch complex EMOM12 1 hang power snatch + 1 hang snatch + 1 OHS Metcon Metcon (Time) For Time: 800m Run 300 Air Squats 10 Min Time Cap

Week 22 – The Summit – Booty Work

June 3, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Weightlifting Glute Bridges (Heavy 1; 3×1 @ 90%) Barbell Split Squat (4×3/Leg – beat 5/7) Back Rack Cossack Squat (4×5/Side with Kettlebell/Dumbbell) Russian Twist (150/Side for Time – 5 Min Cap)

This’ll be fun

June 3, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Handstand Walk (Practice and Play) Metcon Metcon (AMRAP – Reps) For 5 Rounds 2 Mins On, 2 Mins Off: 20/15 Cal Row (or Bike) ME DB Squat Snatch (50/35)

FRAN

June 2, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Weightlifting Deadlift (work to a moderate 5 x 5)

Week 21 – The Summit – Back Body

June 1, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Weightlifting Good Mornings (3×3 – Beat 5/19 weight) Deadlift (Heavy 1; 2×1 @ 90%) Pendlay Row (5×2) Dumbbell Curl (3×3) Barbell Curl (4×6)