its DUMBELL TIME

April 3, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (No Measure) 30 Min EMOM Min 1: 20 DB Snatches Min 2: 16 DB Push Jerk Min 3: 14 DB Deadlift Min 4 -150m Farmer Carry Min 5- Rest

Week 13 – Strength Range – Leg Day

April 1, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Back Squat (3×5 w/ 2 Second Pause ) Keep knees wide, no diving! Front Foot Elevated Dumbell/KB Rack Split Squat (3×6/Side (go heavy)) Dumbbell Complex (4x (10/Leg + 10 +10)) 1.) Lunge to Step Up (1 DB in each hand) 2.) … Read More

Jackie

March 31, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Gymnastics Handstand Walk (dedicated practice )

Week 12 – Strength Range – Single Leg & Back Body

March 30, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Single Leg Romanian Deadlift (3×5) One dumbbell in each hand, one leg on floor, one leg floating Sumo Goodmorning (4×6) Nordic Hamstring Curl (4×5) https://www.youtube.com/watch?v=2_09B6DtHdo Arch Up (Superman) (150 for Time) Lift hands & Feet, Elbows & Knees, Head & Thighs, … Read More

Partner WOD

March 29, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a partner: 100 Wall Balls 100 Push Ups 100 Med Ball Squats 100 KB Snatches 100 Med Ball Lunges EVERY 2 Mins, 5 Burpees (each)… Split the work

Time to TEST

March 28, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (1 Rep MAX) Gymnastics Metcon (No Measure) COACHES CHOICE CORE FINISHER

Week 12 – Strength Range – Press

March 27, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Dumbbell Press (3×5 – both arms press at once) Single Arm Dumbell Press (3x Max Reps @ 50-75% of Part A) One arm presses while one arm holds extended overhead. Start with weak arm and keep a rep or two in … Read More

Crawling and Falling

March 26, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Walk (10-15 mins of dedicated practice ) Metcon Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP: 3 Rope Climbs 15 KB Swings 50 Air Squats