Gymnastish

May 24, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Core Complex 30 Second: Hollow Rock 30 Second:Rest 30 Second: HS HOLD 30 Second:Rest 30 Second: Arch Hold 30 Second:Rest 30 Second: Plank 30 Second:Rest Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Pull Ups 10 G2OH (45/25) 10 Med … Read More

Get Heavy, Get LOW

May 23, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat 2 x 2 at 80% 3 x 1 @ 90% Metcon Metcon (No Measure) 12 EMOM: Min1: 12 TTB Min2: 12 Box Jumps Min3: 200m Run

Snatch & Squat

May 22, 2017By CoachWOD No Comments

Announcements Join us on Monday May 29th, Memorial day for a Hero WOD! Be part of the larger CrossFit Community as WillyB takes on our annual Memorial day WOD, Murph! With a limited schedule, we will be hosting this workout at the following times Grand Street – 10am and 11:10am. Newell Street – 11am *Second … Read More

Someone has a case of the MOOOONNNNDAAAYYYSSSS

May 21, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Ring Dips Practice and Play with Ring dips, Ring Support (top and bottom). If you have dips, 5 x 8 strict Metcon Metcon (AMRAP – Reps) 15 Min AMRAP OH Lunge (KB 53/36) Burpees KB Swings 5-10-15-20….Add 5 each additional round

Partner WOD

May 19, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (No Measure) Partner Fight Gone Bad: 3 Rounds: Min 0- 2: Synchro Burpees Min 2-4 : Wall Balls Min 4-6 : Push Ups Min 6-8: KB Swings Min 8-10: Plank Hold *** One partner switch per minute (Tag in style) *** Burpees … Read More

L2

May 19, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (No Measure) 16min E2MOM 1 snatch + 1 Snatch Balance + 1 OHS 16min E2MOM 1 Clean + 1 Jerk + 1 Hang Clean Let’s go 20 cal row 2 BMU 20 KBS 2 BMU 20 TTB 2 BMU 20 Box Jumps 2 … Read More

Who said thrusters?!?!

May 18, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (2 x 3 @70%) Back Squat (2 x 3 @ 85%) Metcon Metcon (Time) 30-20-10 Thrusters Bar Facing Burpees (95/65)

Run and Gun (it)

May 17, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) Run 5 x 200m Rest 1:1 Metcon (Time) 2 Rounds For Time: 20 KBS 20 V Ups 20 KB Step Ups 20 Pull Ups

Karen with a break

May 16, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Push-ups (Practice and Play) Practice your HSPU! If you have them, 3 x 5 Strict Metcon Metcon (No Measure) 30 Min EMOM Min 1: 15 Wall Balls Min 2: 30 Second HS Hold Min 3: 3 Rope Climbs

1 RM Power Clean!

May 15, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Power Clean (Find 1 RM!) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 9 HPC 6 Front Squats 3 S2OH (135 /85)