let it rip

July 22, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Snatch (Take 20 to find a heavy single) Metcon Metcon (Time) 10 Rounds For Time 5 Power Snatches 7 TTB Rx 115/85

DICKO

July 21, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon DICKO (Time) 3 Rounds For Time 29 Push Ups 6 Hang Power Cleans 29 Sit Ups 6 Push Press 29 Pull Ups 6 OH Squats 29 KB Swings Rx: 115/85 Rx 53/36

BUNS & GUNS

July 17, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns RNT Clean Grip RDL (7,6,5,5) TEMPO: 3131 REST: 2-3min/set Barbell Floor Press (6-8 reps X 1; 4-6 reps X 2) TEMPO: 41X1 SUPERSET with S/A DB Row REST: 90’/superset Single Arm Dumbbell Row (6-8/arm X 3) TEMPO: … Read More

TUESDAY’S QUADS & BUTT

July 15, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Abduction Goblet Squat (6/leg X 2) TEMPO: 50X0 Box Squat (4,4,4,4 ) – Use BenchTEMPO: 21X1 – Increase load each set but make only last one tough REST: 2-3min/set Dumbbell Suitcase Step Up (6-8/leg x 3) TEMPO: … Read More

No Clever Names

July 15, 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) For Time 400m Run 20 KB Swings 20 Goblet Thrusters 600m Run 30 KB Swings 30 Goblet Thrusters 800m Run 40 KB Swings 40 Goblet Thrusters 1000m Run RX:53/36

Macho Man

July 14, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Macho Man (AMRAP – Rounds) EMOM for as Long as Possible 3 Power Cleans (185/135 lb) 3 Front Squats (185/135 lb) 3 Jerks (185/135 lb)Optimize weight to get at least 20 rounds Metcon

PUMPKINS & GUNS & SIX PACK

July 13, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Barbell Z Press (4-6reps X 1 set; 3-5reps X 2 sets) TEMPO: 4141 SUPERSET with Single Arm Dumbbell Upright Row Single Arm Dumbbell Upright Row (6/arm X 3) TEMPO : 2121 REST: 90Sec Dumbbell See Saw Press … Read More

Pump and CHILL

July 11, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Bench Press ( 5 x 5) Hammer Curls (5 x 10 (in each arm)) Neutral Grip with DBs Parallet Pass Through (5 x 10) Parallet or Box Pass Throughs

Jumping For Joy

July 10, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Double-Unders (7 x 50) This is a good opportunity to practice your double unders Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 40 KB Swings 30 Box Jumps 20 Push Ups 1 Min Plank Rx 53/36, … Read More

PUSH, PULL & HOLD

July 10, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Single Leg Barbell Glute Bridge (8-10 X 3 ) TEMPO: 10X2 SUPERSET with Side Plank REST: 1min after superset Side Plank (30-45 sec X 3) Glute Bridge Bench Press (5,5,5,5) – Don’t go nuts! – Focus on … Read More