Shoulder Pump Part 2

March 25, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Weightlifting Push Jerk (3-3-3-3-3) Add 5 lbs from your last set from last week Metcon Metcon (No Measure) 21 Min EMOM Min 1: 20 Wall Balls Min 2: 50 DU Min 3: 30 Second PlankRx+ 21 … Read More

Faster than ya want

March 24, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Weightlifting Back Squat (Build to a heavy 3) Metcon Metcon (Time) 50 Air Squats 200m Run 40 Box Jump Overs 200m Run 30 TTB 200m Run

RETEST 20.1

March 23, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Weightlifting Power Snatch (Work to a heavy 3 (TnG)) Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes

Monday 03.23.20

March 23, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – REMOTE WOD Metcon (Time) 10 rounds for time of: 10 Ground to Overhead 8 Burpees Over ObjectThis workout is meant to be done with a 95/65# barbell. Use a duffle bag, gallon of watter, barbell, db, or … Read More

Partner WOD

March 21, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Metcon Metcon (Time) Teams of 2 40 minute cap – divide work however Buy in : Synchro 200 meter walking lunges Then 100 Medball sit ups 20 Pull Ups 100 burpees 20 Pull Ups 100 KB … Read More

Saturday 03.21.20

March 21, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – REMOTE WOD Metcon (Time) 1000m Run 100 Burpees 100 Sit ups 100 Push Ups 100 Air Squats 1000m run

Friday 03.20.20

March 20, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – REMOTE WOD Hand Stand (Accumulate 4 Minutes ) Work on your hand stand hold. Start with a plank Try a Wall Walk Try Kicking up to the wall Try a Tri-pod Try Free Standing Metcon (AMRAP – … Read More

Thursday 03.19.20

March 19, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – REMOTE WOD V ups (5 Sets of 10 Reps Resting 1 min in between) Start in Hollow Body position. Bring your straight legs towards your torso pointing your toes towards the sky. Reach with your hands towards … Read More

Wednesday 03.18.20

March 18, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – REMOTE WOD Metcon (No Measure) EMOM21 1) 50 Double Unders, 100 Jump Rope OR 25 Tuck Jumps 2) 20 Strict Presses 3) 1 Minute Wall SitIF you do not have access to a DB, KB or Barbell, … Read More

TUESDAY 3.17.20

March 17, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – REMOTE WOD Metcon (No Measure) EMOM12 1) Hollow Body Hold 2) Arch Hold 3) Plank Hold 4) Rest Metcon (Time) 21-15-9 Push Ups Back Pack Ground to Over Head Rest 3 minutes 21-15-9 Back Pack Ground to … Read More