Don’t forget to breath

June 8, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Hand Stand Hold (Practice and Play Holding handstands) Hold a Hand StandFree Standing and with support Weightlifting Metcon (Weight) 15 Min EMOM 2 Hang Power Cleans 1 Dead Lift 2 Hang Power Cleans 1 Jerk

Who RUN the world?….YOU

June 7, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Conditioning Metcon (No Measure) 1:1 work to rest 10 x 200m RUNMAX INTENSITY Metcon Metcon (Time) For TIme: 100 KB Swings 100 Wall Balls *** You can start on either movement, but you must complete the movement before starting the next.

Happy Birthday Marcantoni

June 6, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) 32 Pull Ups 32 Front Squat 32 TTB 32 HSPU 32 Power Snatch …Every 3 Mins, 2 Burpees

Squatssss

June 5, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (4 x 2@85%) Metcon Metcon (AMRAP – Reps) 12 Min AMRAP 10-9-8-7-6-5-4-3-2-1 OH Squats Burpees (95/65)

Tighten that MIDLINE

June 4, 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 Pull-ups (practice and play) Work on that pull up game! If you have Pull Ups: 3 xME Strict … Read More

L2

June 2, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Snatch Balance (7×2) 7×2 Snatch balanceIncrease weight accordingly Metcon (Time) 3RFT 50 DU 25 WB 15 HSPU 5 Squat cleans 205/145 Then (AMRAP – Rounds and Reps) 12 min Amrap 250m run 250m Row

Partner WOD

June 2, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (No Measure) In 30 Mins…. 3 Rounds 1000m Row 10 TTB 20 OH kb Squats 500m Row 10 TTB 20 OH kb Squats …THEN RIGHT INTO AMRAP: MEDBALL CLEAN BURPEES ***Split the ROW…Each partner does all the reps (only one partner works … Read More

Power FRIDAY

June 1, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Lift EMOM Metcon (Weight) 12 Min EMOM 2 Power Cleans @ 75% Metcon Metcon (No Measure) 16 Min EMOM Min 1: 15 Dips Min 2: 15 Sit Ups Min 3: 15 Push Press Min 4: 15 Box Jumps (95/65)

Thirsty Thursday

May 31, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (4 Sets of 3 at 80%) Metcon (AMRAP – Reps) 10 Min AMRAP 21-15-9 Power Snatches Squat Jumps OTBOTB = OVER THE BAR

Did Jared say THRUSTERS ?!?

May 30, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Practice and Play on the rings) If you have MU…5 x 3 Kipping MU Metcon (Time) For Time: 800 Meter Run 30 Thrusters 30 Burpees 400 Meter Run 20 Thrusters 20 Burpees 200 Meter Run 10 Thrusters 10 Burpees (95/65)