Tis the season

December 25, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Strict Press (5 x 3 at 75% of your 1RM) Metcon Metcon (No Measure) 5 x 500m Row Rest 2Mins Between Sets

Merry Christmas!!!

December 23, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Handstand Walk (Practice and Play) Metcon Metcon (Time) 3 Rounds for Time 75 Air Squats 25 Deadlifts Rx 185/135

Ryan

December 22, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Ryan (Time) Five rounds for time: 7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max standing reach.In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.To learn more … Read More

Partner WOD

December 20, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon (Time) With a partner, split the work 5 Rounds 40 Cal Bike/Ski/Row 40 Goblet Squats 40 Pull Ups 35 Min Cap

More shoulders…

December 19, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Strict Press (3 x 3 at 75% of your last 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Push Presses 30 Sit Ups 45 KB Swings Rx: 60% of your 1RM Strict Press Rx: … Read More

OK OK no more barbell

December 18, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Max Height Box Jump (Distance) Max Height Box Jump Metcon Metcon (Time) 40-30-20 Box Jump Overs Alt.DB Hang Clean and Split Jerk Rx: 24/20 Rx 50/35

Tired of the barbell yet?

December 17, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Snatch Complex (Take 20 Mins to build to a heavy complex) 1 Hang Power 1 Hang Squat 1 Full Squat Metcon Metcon (No Measure) 12 Min EMOM Min 1: 8 Power Snatches Min 2: 16 Back Squats Min … Read More

100 More Thrusters…JOKING

December 16, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Chest-To-Bar Pull-ups (Practice and Play) If you have more than 5 C2B, 3 x 70% of your max effort C2B. Work on a consistent butterfly Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 2 Deadlifts at … Read More

Coe

December 15, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010To learn more about Coe click here20 Min Time Cap, scale … Read More

HIIT Monday

December 15, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – HIIT Metcon (Time) For time 50-40-30-20-10 Pull Ups Sit upsFit Jumping pull ups Sit ups Metcon (Time) 10-20-30-40-50 Push Ups 20-40-60-80-100 Air Squatsfit 5-10-15-20-25 Push ups 10-20-30-40-50 Air Squats