Tuesday Sweatfest

October 7, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Deadlift (5 x 3 (build to a heavy load)) Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 400m Run 15 Burpees Over The Bar 15 Push Ups 1 Deadlift (at heaviest load from above)

Friday Night (Day) Lights 14.1

October 6, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

Partner WOD

October 4, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (Time) 3 Rounds For Time: 1,000m Row 100 KB Swings 100 DB KB Deadlift 35 Min Time Cap Split the work evenly

Friday Night (Day) Lights 19.5

October 3, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

Can I get an EMOM?

October 2, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Handstand Walk (Aim for 200ft in 20 Mins) Metcon Metcon (No Measure) 18 Min EMOM Min 1: 10 PPT Min 2: 100ft Suitcase carry Min 3: 30 Second Wall SitMin 1: Parallet Pass Throughs (or on the box) Min … Read More

Friday Night (Day) Lights 13.2

October 1, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″ Gymnastics Pull-ups (5 x ME STRICT PULL UPS) … Read More

Karen

September 29, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Weightlifting Deadlift (Take 20 Mins and build to a heavy 3)

Partner WOD

September 27, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (AMRAP – Reps) With a Partner, Work as hard as you can, split up as you see fit on a continuous clock Fight Gone Bad Style: 3 Rounds: 2 Mins: Burpees over the bar 2 Mins: DB … Read More

Friday Night (Day) Lights 16.2

September 26, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# … Read More

That Midway Hang

September 24, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Lidor Snatch Complex (Continue to build for 10 rounds every 90 seconds) 2 Mid Hang Pulls + 2 Mid Hang Snatch Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Power Snatches (75/45) 5 Dips (ring, … Read More