Week 5 – High Volume – Press

February 9, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Strict Press (3×8) Arnold Press (4×10) Dumbbell Complex (4×12 – 1 Min Rest Between Rounds.) Hammer Curl into Arnold Press into Strict Press into Hammer Curl Down, Repeat.

Partner WOD

February 8, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Reps) 13 Min AMRAP Bear Complex ————————- Share a bar, pick the heaviest weight you can do. ————————- 1 Bear Complex = 1 Power Clean+ 1 Front Squat+ 1 Jerk+ 1 Back Squat+ 1 Jerk Metcon Deadlift 13 Mins to … Read More

Legssssss

February 6, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (6 x 10 at 60%) Metcon Metcon (Time) 30-20-10 KB Back Lunge Burpees 53/36 ——————————————- GO FAST

Week 5 – High Volume – Row

February 6, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Bentover Row (4×8) Shoot for 5-10% increase from 1/10/19 Chin-Up (5×5) Weighted if possible, raw if not, negatives if necessary. Ab Circuit (45 Sec On Each, 45 Sec Rest) 1.) Arch Up 2.) V Up/Altrnating Toe Touch 3.) Russian Twist

Karenish- a repeat from 5/3/2016

February 4, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pistols (Practice and Play) Metcon Karenish (Time) 400m Run 50 Wall Balls 800m Run 50 Wall Balls 1600m Run 50 Wall Balls ———————————– If temp dips below 40, Sub the Run for a Row

Week 5 – High Volume – Leg Day

February 4, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Back Squat (3×8 w/ 2 Second Pause ) Keep knees wide, no diving! Back Rack Lunge (3×10/Side @ 40-50% of Back Squat 10) Dumbbell Complex (4x 45 Sec. Each, 45 Sec Rest ) 1.) Curtsy Lunge (1 DB in each hand) … Read More

Re-Open 1

February 3, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk