Clang and Bang Pt 2

June 12, 2019By CoachWOD No Comments

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

Week 1 – High Volume Recovery

June 12, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Deadlift (3×20 @ 50-60% – Double Overhand) Bentover Row (3×20 @ ~50% of Deadlift working weight) Nordic Hamstring Curl (3×8-12 ) Choose to work hard. Keep the hips neutral and let the hamstrings WORK. Very easy to … Read More

Working on that hump day

June 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) If you have ring MU, 5 x 50% of your Max Effort Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 TTB 20 Goblet Squats 30 Lunges (no load) 200m Run Rx … Read More

Jerks and Jerks

June 10, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Push Jerk (Work to a heavy 3, then 3 x 3) Metcon Metcon (Time) For Time: 21 Burpees 42 DB Clean & Jerks (single arm) 15 Burpees 30 DB Clean & Jerks 9 Burpees 18 DB Clean & … Read More

Week 1 – High Volume Recovery

June 10, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Weightlifting Back Squat (3×20 @ 50-60%) Press (3×20 @ 50-60%) Strict Press Lunge Complex (3×3/Leg @ Press Weight) Bar Back Racked Left leg lunge forward, return to center Left leg lunge back, return to center Left leg … Read More

Week 22 – The Summit – Pull

June 8, 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 Single; 5×1 @ 90%) Use straps. FLAT. BACKS. ONLY. Bentover Row (5×3 – Beat 5/26) Single Arm Dumbbell Row (5×3 – beat 5/26) Arch Up (Superman) (150 for Time – 5 Minute … Read More

Week 9 – Deload – Clean & Jerk

June 7, 2019By CoachWOD No Comments

Announcements Gymnastics with Abbee is back at Bowery St. location! Sunday, June 9th @ 1:30 PM AFTER HIIT!! Working on all things Handstands! Please email abbee@willybcrossfit.com to reserve your spot! 220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Barbell Weightlifting Split Jerk (3×5 @ Bar) Power Clean + … Read More

Partner WOD

June 7, 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, split the work, share the run…. 300 Wall Balls 2 Mile Run 100 Thrusters

We are going to test…Just not today

June 6, 2019By CoachWOD No Comments

Announcements Gymnastics with Abbee is back at Bowery St. location! Sunday, June 9th @ 1PM working on all things Handstands! Please email abbee@willybcrossfit.com to reserve your spot! 220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Back Squat 5 @ 70% 3 @ 80% 2 x 2 … Read More

Week 22 – The Summit – Boulder Shoulders

June 5, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Weightlifting Press (Heavy Single; 3×1 @ 90%) Strict Press Dumbbell Lateral Raise (4×3) Buns N’ Guns Complex (4×6 Each) Front Raise, Seated Bentover Raise, Arnold Press