Gymnasty

October 28, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Pull-ups (5 x 5 Negative Pullups with a pause above the bar) Metcon Metcon (AMRAP – Reps) 11 Min AMRAP 20 TTB 20 Pistols 20 Push Ups

Nancy

October 27, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Overhead Squat (work to a heavy triple) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Partner WOD

October 25, 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: 100 DB Box Step Overs (Double DB) 75 Devils Press (Double DB) 50 DB Push Jerk (Double DB) 25 DB Front Squats (Each) (Double DB)

20.3

October 24, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 … Read More

Open Prep 20.3

October 23, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Back Squat (3 x 5 @ 70%) Metcon Metcon (No Measure) 16 Min EMOM Min 1: 12 Wall Balls Min 2: 5-7 Strict HSPU Min 3: 12/10 Cal Row Min 4: 15 Heavy American KB Swings

Back to the barbell

October 22, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Deadlift (7 x 3 …Building for all 7 sets) Metcon Metcon (Time) 8 Rounds For Time: 7 C2B Pull Ups 5 Box Jumps 3 Deadlifts (275/225)Scale C2b for 2 x Power Kips Scale DL Weight to 78% of … Read More

A different kind of walking

October 21, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Handstand Walk (Accumulate 200ft) Metcon Metcon (AMRAP – Reps) 4 Min AMRAP 30 DB OH Back Lunge 30 DB Push Press Rest 2 Mins 4 Min AMRAP 30 DB Front Rack Lunge 30 DB Snatch Rest 2 Mins … Read More

Elizabeth

October 20, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Power Clean + 2 HPC +1 Clean Without dropping the bar, build to a heavy complex of 1 Power Clean 2 Hang Power Cleans 1 Squat Clean Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips8 Min … Read More

20.2

October 17, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells

Open Prep 20.2

October 16, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Back Squat (3 x 10 at 55% of your 1RM) Metcon (No Measure) 18 Min EMOM Min 1 14 DB OH Lunge Min 2 12 Alt DB Hang Clean & Jerks Min 3 30 Seconds of Strict HSPU … Read More