Don’t forget to breath

August 6, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Bar Muscle-ups (Practice, Play, Get some reps in) Metcon Metcon (Time) For Time: 50 Devils Presses 50 Wall Balls Rx 50/35, 20/14 Rx+ 50/35 30/20 Metcon (Time) For Time: 50 Devils Presses 50 Wall Balls Rx 50/35, 20/14 … Read More

Is 5 Reps Cardio?

August 5, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Back Squat (3 x 5 @ 80% (of 5 RM)) Metcon Metcon (No Measure) 15 Min EMOM Min 1: 15/12 Cal Row (or bike) Min 2:12 DB OH Squats (single arm) Min 3: 12 Weighted Straight Leg Sit … Read More

JT

August 4, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here Weightlifting Deadlift (take 20 … Read More

Partner WOD

August 2, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (Time) 10 Rounds EACH, Alternating (you go, I go, burpee time) 10 Box Jump Overs 10 Alt DB Snatch 5 Synchro Burpees ————————- The workout goes as follows: Partner A 10 & 10 Partner B 10 & … Read More

Pump, Chill, and enjoy the games

August 1, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Back Squat (5 x 5 @ 75% of your 5RM) Metcon (No Measure) For Quality 100 Curls 100 Skull Crushers *** Can use dumbells or empty barbell

Earn those reps

July 31, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Handstand Push-ups (Re-test 1 set MAX) practice and play, test your MAX kipping HSPU. Rest 5 Mins, then 3 x 50% Metcon Metcon (Time) 2 Rounds For Time: 400 M Run 60 Pull Ups Rest 3 Mins 400 … Read More

All the feels todayyyyy

July 30, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Snatch Balance (From the rack, see how heavy we can go) Metcon Metcon (Time) 8 Rounds 12 Push Press 8 Front Rack Lunges 4 Front Squats Rx 135/85 Time Cap: 13 Mins

DT

July 28, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 … Read More

Partner WOD

July 26, 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… Make Sure The Ball DOES NOT TOUCH THE FLOOR 2 Rounds 50 Wall Balls 50 Push Ups 800m Run (with the ball) 50 Wall Balls 50 Step Ups With The Ball 800m Run … Read More

Leg Stamina

July 24, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Back Squat (Take 30 Mins to est a 5RM) We will be using this number for our new squat cycle Metcon Metcon (Time) 21-15-9 Front Squat Burpees Rx 155/135 Time Cap: 7 Mins