Week 6 – High Volume – Row

February 16, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Warm-up Weightlifting Pendlay Row (4×8) Bar rests on floor between each rep. No touch & go. Power Shrug (4×15) Buns N’ Guns Complex (45 Sec. Each, 45 Sec Rest, 4 Rounds) 1.) Barbell Upright Row 2.) Banded Face Pull 3.) Victorian Raise … Read More

Partner WOD

February 15, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (No Measure) With a Partner, Split the Reps 30 Min AMRAP 1500m Row 100 Wall Balls 50 DB Snatches 25 Synchro Burpees 1 Min Plank (as a pair)

Open Style

February 14, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap Gymnastics Metcon (No Measure) Coach’s Choice of a CORE finisher

Lets get physical…physical

February 13, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pull-ups (practice and play) If you have pull ups, complete 6 x 5 reps. Attempt unbroken butterfly Metcon Metcon (Time) For Time: 10,9,8,7,6,5,4,3,2,1 Push Press Front Squat Rx 115/85 Rx+ 135/95

Sweatfest 19

February 12, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) For Time: 50 Burpee Step Up Overs 75 KB Swings 100 Lunges (no weight) 200 Plate Hops 100 Lunges 75 KB Swings 50 Burpee Step Up Overs ***30 Min Time Cap Metcon (Time) For Time: 50 Burpee Step Up Overs 75 … Read More

Week 6 – High Volume – Pull

February 11, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Warm-up Weightlifting Deadlift (3×8 Heavy – try to match 1/15 Heavy Set) Sumo Goodmorning (4×10) Buns N’ Guns Complex (5 rounds, STRICT 1 min rest between rounds.) One Bar 5 RDL (both legs) 5 Single Leg RDL/Side 5 Bentover Row (bar does … Read More

Skills & Drills

February 11, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Rope Climb (practice and play) If you have rope climbs, practice legless Metcon Metcon (No Measure) 21 Min EMOM Min 1: 15/12 cal row Min 2: 10 TTB Min 3: 8 DB Hang C&J (single arm)If you cannot complete the assinged reps in … Read More

Nancy!

February 10, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Overhead Squat (Build to a “heavy” triple) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Week 6 – Hang Power-Full – Jerk

February 10, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Barbell Weightlifting Paused Power Jerk (4×3 @ 65%) Split Jerk (5×3 @ 80%) Push Press (3×3 @ 80%) dip deep shrug hard. Very challenging but you can do it!