Gotta get up to get down..

November 27, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Push-ups (Practice and Play) If you have HSPU, 4 x 50% ME Metcon Metcon (Time) For Time: 50 TTB 25 Box Jump Overs 50 KB Swings 25 Box Jump Overs 50 Pull Ups 25 Box Jump Overs 500m Row

Boulder Shoulders

November 26, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Strict Press (1×3 (beat 11/15), 3×5 @ 85%) Dumbbell Pullover (3×8 ) Like an LTE without the elobw bend Dumbbell Flye (Flat Bench) (4×8) Moderate load, we are focussing on ROM through lift. Lying Side Lateral Raise (4×10/Arm) Lying on a … Read More

Squats on Squats

November 26, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat 6 @73% 6 @ 76% 6 @ 79% Metcon Metcon (AMRAP – Reps) 10 Min AMRAP 10-20-30-40-50… HPC Push Press 95/55

Burn Off That Turkey

November 22, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Metcon (AMRAP – Reps) Quad-Tabatta 1) Hollow Holds 2) Sit Ups 3) Plank Hold 4) Push Ups **Score the “ups” Metcon Metcon (Time) For Time: 1k Row 100 Barbell S2OH 50 Box Jump Overs 50 Burpees 100 Barbel Power Snatches

Back to the Bar

November 20, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift 3 x 3 @ 72% 3 x 3 @ 77% 3 x 3 @ 82% Metcon (Time) For Time: 50 Cleans (power or squat) Rx: 50% of your last deadlift set

Beach Muscles

November 19, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Bench Press (1×3 Heavy (Beat 11/11) – 3-5 @ 90%, 6-8 @ 80%) Lying Tricep Extension (4×8) Starting Strength style combination skull crusher and pull over. Barbell Curl (1×5 Heavy, 3×8 @ 80%) Metcon (Time) Ab Circuit10 Ab Mat Situps 10 … Read More

Just playing around

November 19, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Walk (practice and play) Metcon (No Measure) 20 Min EMOM Min 1: 3/2 Rope Climbs Min 2: 30 Second Double KB OH Hold Min 3: 10 PPT Min 4: 15 Double KB Front Squats

Open 13.2

November 18, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – 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″ Weightlifting Deadlift 3 x 3 65% (rest 20 seconds between sets) 3 x … Read More

Partner WOD

November 16, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) 100 medball sit ups 100 KB snatches 300 DUs 100 KB snatches 100 medball sit ups Cash out: 50 synchronized burpees SPLIT ALL THE WORK

Grip it and Rip It

November 15, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean Complex 3 (15 Mins to work to a heavy complex) 2 DeadLifts 2 Cleans 2 Front Squats Metcon Metcon (Time) 21 Power Cleans 21 Pistols 15 Hang Power Cleans 15 Pistols 9 Hang Squat Cleans 9 Pistols Rx 155/115