Arms and Shoulders

September 29, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Strict Press (1×6, 1×8-10, 1×10-12) Find a heavy set of 6 Drop 10% for one set of 8-10 Drop 10%, 1×10-12 Lying Tricep Extension (3×8) Starting Strength style combination skull crusher and pull over.use dumbells Rear Delt Bent Over Flyes (4×12) Front … Read More

Partner WOD

September 28, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a Partner, Split the reps 80 Box Jump Overs 60 Deadlifts 40 Burpees 2000k Row

Muster that thruster

September 27, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Thruster (Find 3 RM Thruster, then 2×3 80%) Metcon Metcon (Time) 2 Rounds For TIme: 21 Thrusters 400m Run Rx 115/85 8 Min Time Cap***

You EMOM? I EMOM

September 26, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (No Measure) 28 Min EMOM Min 1: 12/10 Cal Row Min 2: 10 TTB Min 3: 12/10 Cal Row Min 4: 10 Med Ball Sit Ups

Can’t Spell Legendary without LEG DAY

September 26, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Back Squat (3×5 ) Bulgarian Split Squat (1×8, 1×10-12, 1×12-15) 1×8 @ 40% of 3×5 Back Squat Drop 10% for 1×10-12 Drop 10%, 1×12-15 All reps are PER LEG Sumo Goodmorning (3×8 ) Long Flat Spine, Drive Hips Back. Start with the … Read More

Faster then you think

September 25, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) 21-15-9 Power Snatch Squat Clean Rx 115/85 Weightlifting Power Clean After Resting 5-7 Mins, Find a heavy power clean

Chest and Back

September 24, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Barbell Bench Press (1×5, 1×6-8, 1×8-10, 1xMax) Mid Grip Bench PressWork up to a Heavy Set of 5 Then Drop 10% for 1 set of 6-8, Then Drop 10% 1×8-10, Drop 10% Max Reps *Score Heavy 5* Hand Release Pushup (4×10 – … Read More

Bringing it BACK to the Squat

September 24, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (Find a new 1 RM) 3 @ 80% 2@ 85% 1@ 90% 1@100% …. NOW FIND A NEW 1RM! Front Squat 5 x 5 @75%

Angie!

September 23, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats…at the 30 min mark…Run 1600m

Partner WOD

September 21, 2018By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) With a partner, share the reps. 20 Min AMRAP: 500m Row 50 TTB 50 Med Ball Cleans