Not Thrusters

September 23, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Pull-ups 5 Sets of 5 negitive pull ups (use a band if needed). Find a strong hold at the top (chin above bar) and decend with control Metcon Metcon (No Measure) 21 Min EMOM Min 1: 14 Alt … Read More

Kalsu

September 22, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here

Partner WOD

September 20, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (Time) 2 Rounds For Time, You Go, I Go 100 Wall Balls 100 Dead Lifts 100 Sit Ups Rx 185/125 *Split the work, you cannot move on to the next movement until all 100 reps are completed

Lift like Lidor

September 16, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Lidor Clean Complex 1 (Every 90 seconds for 10 Rounds) 2 Mid Hang Shrugs + 2 Mid Hang Power CleanContinue to build throughout Metcon Metcon (AMRAP – Reps) 3 Rounds Each 30 Seconds on, 30 Seconds Off 1) … Read More

Stamina Pull

September 12, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Deadlift (9-7-5-3-1) For Load 9-7-5-3-1 Your Score is your set of 9. Take as much time between sets as you need Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 15 Box Jumps 15 (Alt) DB Snatches … Read More

Sprint-ish

September 11, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Muscle-ups (Practice and Play) 4 x 50% of your ME Metcon Metcon (Time) For Time: 30 Thrusters Rest 2 Mins Run 400m Rest 2 Mins 20 Thrusters Rest 2 Mins Run 800m Rest 2 Mins 10 Thrusters Rest … Read More

Never Forget

September 10, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Back Squat (3 x 7 at 65% of your 5RM) Metcon Metcon (Time) 18 Rounds For Time: 9 Hang Power Cleans 95/65 11 Lunges 25 Min Time Cap

T2B Tuesday

September 9, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Toes-To-Bar (7 sets of UNBROKEN 7 T2B) Scaling options: Power Kips with straight leg kick Knees to Elbows Knees to Chest Metcon Metcon (AMRAP – Reps) 15 Min AMRAP 60 Burpees to target 50 Sit Ups 40 Cal … Read More

Lumberjack 20

September 8, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat … Read More

Quick & Dirty

September 5, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Handstand Walk (Accumulate 100 feet) Metcon Metcon (AMRAP – Reps) 3 Min AMRAP 5 Deadlifts 315/195 5 Pull Ups Rest 2 Mins 3 Min AMRAP 7 Dead Lifts 275/ 165 7 Pull Ups Rest 2 Mins 3 Min … Read More