How are our legs feeling?!?!

January 8, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Gymnastics Chest-To-Bar Pull-ups (5 x 70% of your C2B max) Metcon Metcon (Time) 40-30-20 DB Snatch 30 Second Bar Hold Straight Leg Sit Ups Rx: 50/35

This is going to be fun

January 7, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Metcon Metcon (Weight) On a 30 Minute Clock… Min 0-10:00: Build to a heavy 5 Rep Thruster Every Minute on the Minute x 10 3 Thrusters at 80% of your 5 RM At Min 20:00: Accumulate … Read More

Nate

January 5, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), NEW LOCATION COMING SOON! – CrossFit Metcon Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations … Read More

QUADSZN

January 5, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – Buns and Guns Deficit Split Squat (3 x 6/leg ) *Use 2 plates for Deficit (front & back leg) 3-4 ” *TEMPO: 32X1 *SUPERSET with S/L Glute Bridge & Powell Raise *REST: 90’/SET Powell Raise (3 x … Read More

HIIT Sunday

January 5, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – CrossFit Metcon (No Measure) Partner A 8x500m row (250 moderate, 100 easy, 150 fast) Altrnate with partner Parter B Rounds 1.3.5.7 15 toes to bar 15 kb floor press Rounds 2.4.6.8 15 burpees 15 v ups

TGIF

January 2, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), NEW LOCATION COMING SOON! – CrossFit Gymnastics Handstand Push-ups (4 x 50% of Max Effort) Metcon Metcon (AMRAP – Reps) 5 Min AMRAP: 60 Cal Row ME Chest To Bar Bull Ups Rest 5 Mins 5 Min AMRAP 50 Cal Row … Read More

Happy New Year!

January 1, 2020By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), NEW LOCATION COMING SOON! – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 35 Min AMRAP 35 Box Jumps 35 Sit Ups 35 Air Squats 35 DB Hang Clean (total) Rx: 30/24 Rx: 50/35You can start anywhere within the workout, but … Read More

Last WOD of 2019!

December 30, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), NEW LOCATION COMING SOON! – CrossFit Weightlifting Front Squat (Build to a heavy 3) Metcon Metcon (Time) 21-15-9 KB Swings Toes To Bar Rx 72/53

Double DT

December 30, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Double DT (Time) 10 Rounds For Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rx 155/105In the 2016 CrossFit Games, “Double DT” was programmed as a Friday night workout – a variation of the CrossFit Hero … Read More

Partner WOD

December 27, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) With a partner: 35 Min AMRAP: 20 Synchro Push Press into 20 Synchro Front Squats 20 Synchro Burpees into 20 Synchro PushUps 20 Synchro Thrusters into 20 Synchro Sit Ups 2020M Row … Read More