Week 14 – Strength Range – Row

April 13, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Warm-up Weightlifting Pendlay Row (4×5) Bar rests on floor between each rep. No touch & go. Power Shrug (4×8) Buns N’ Guns Complex (4×10 Each, 5-30 Second hold last rep all movements) 1.) Barbell Upright Row 2.) Banded Face Pull 3.) Victorian … Read More

Week 14 – Strength Range – Gloots

April 10, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Warm-up Weightlifting Front Squat 3×5 (2s Pause at the bottom) go by feel Split Squat (4×6 Per Leg ) Back Rackaim for 45% of best front squat (if known) Glute Bridges (3×5 Very Heavy) Barbell Ab Circuit (EMOM 12 ) 1) 12 … Read More

Time to get inverted!

April 10, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Push-ups (5 x 5 of your ME) Metcon Metcon (No Measure) 18 Min EMOM: Min 1: 3/2 Rope Climbs Min 2: 12/10 PPT Min 3: 35 Seconds Double KB OH Hold

Deads and friends

April 9, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift (5 x 5 @75%) Metcon Metcon (Time) 5 Rounds For Time: 12 Deadlifts (155/135) 12 Burpees over the bar

The Best Part About Tuesday

April 8, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Work on Transitions and Cycle time) Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 200m Run 20 Dumbbell Snatch (50/35) 20 Pull Ups

Week 14 – Strength Range – Pull

April 8, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Warm-up Weightlifting Deficit Deadlift (3×5 (Heavy)) Sumo Goodmorning (4×6) Dumbbell Single Leg Romanian Deadlift 4×12 (2 Dumbbell each hand, superset with GM, go light) Buns N’ Guns Complex (5 rounds, STRICT 1 min rest between rounds.) One Bar 5 RDL (both legs) … Read More

The Chief

April 7, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Partner WOD

April 5, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) Partner Murph Share a 1 Mile Run Right into 50 Pull Ups (Each) 100 Push Ups (Each) 150 Squats (Each) Right into Share a 1 Mile Run —————– Partners MUST RUN TOGETHER

Week 13 – Strength Range – Row

April 3, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Chin-Up (5×5) Weighted if possible, raw if not, negatives if necessary. Bentover Row (4×5) Single Arm Dumbbell Row (3×5) Bicep Curls with Z bar (7-7-7) Ab Circuit (EMOM 12) 1.) 40s Wall Sit (KB) 2.) 40s Hang Knee Raises 3.) Russian … Read More