Week 8 – A Fistful of PRs – Clean & Jerk

May 31, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Barbell Weightlifting Clean and Jerk (2RM) Clean Jerk Clean Jerk Deficit Clean Pull (3×3 @ 100%) Clean Deadlift from Deficit (3×3 @ 110%) Stand on Red PlateCan stand on a blue if no reds

Partner WOD

May 31, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (Time) With a partner: 21-15-9 Power Cleans (155/105) 400 M Run Right into 45 Deadlifts (275/225) 45 Burpees over the bar ————————————– Each partner completes all the reps, break it up as you see fit

Pump & Chill, Beach Body Edition

May 30, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Bench Press (5 x 5, As heavy as possible ) Build to a heavy 5, then 5 x 5 at that weight Metcon (No Measure) 3 Rounds 50 Cal Row (rest 3 Mins between sets) Metcon (No Measure) … Read More

Week 21 – The Summit – Beach Muscles

May 29, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Weightlifting Bench Press (Heavy 1; 10×1 @ 90%) Lying Tricep Extension (5×3) Starting Strength style combination skull crusher and pull over. Hand Release Pushup (5-7-5-5-Max) Weighted Plank (4×30 Sec Max Weight) 1 blue is easy. 2 blues … Read More

Clang and Bang

May 28, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Power Clean (Take 20 Mins to Est a 1RM Power Clean) Metcon Metcon (Time) 3 Rounds for time: 10 Power Cleans @ 80% of your earlier lift Rest 2 Mins ————————- DO NOT GO TOUCH AND GO Stay … Read More

Week 21 -The Summit – Legendary Leg Day

May 27, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Weightlifting Back Squat (Heavy Single; 2×1 @ 90%) Buns N’ Guns Complex (4×5 @ 33% of Back Squat Single) Back Squat + Back Lunge Left + Back Lunge Right = 1 rep Buns N’ Guns Complex (4×10 … Read More

Happy Summer!

May 27, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Push Press (Work to a heavy three (DO NOT JERK)) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 OH Lunges 12 Sit Ups 14 Sumo Deadlift Highpulls Rx 95/65

Week 20 – Peaking Strength

May 25, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Weightlifting Romanian Deadlift (RDL) (Heavy Double; 3×2 @ 90%) Use straps. Strong, flat backs only. Bentover Row (5×3 – Beat 5/12) Single Arm Dumbbell Row (5×3 – beat 5/12) Arch Up (Superman) (150 for Time – 5 … Read More

Week 7 – A Few Kilos More – Clean & Jerk

May 24, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Barbell Weightlifting Clean and Jerk (5×2 @ 80%) Clean Jerk Clean Jerk Deficit Clean Pull (3×3 @ 95%) Clean Deadlift from Deficit (3×3 @ 105%) Stand on Red PlateCan stand on a blue if no reds