Foundations

August 4, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 8.2 (Time) Skill: Air Squat partner toss Ball squat drill Review: Box Jump/Step-up & Burpee 15min AMRAP : 10 Burpees 20 Box Jumps 10 Wall Balls

Partner WOD

August 4, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a partner, switch every 60 seconds to accumulate all the prescribed work. 3 Rounds For Time: 50 Deadlifts 50 Burpees 50 OH KB Lunges 50 Cal Row 30 Min Time Cap ** 225/135 ** 53/36

Pump and Chill

August 3, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Bench Press (5 x 5 AHAP) Ring Rows (Weighted Ring Rows) 5 Sets of 10…AHAP…Feet on a box Good Mornings (AHAP)

Foundations

August 3, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 6.2 (Time) Skill: Walking lunges Kipping pull-up MetCon – Chipper: ROW 400m 30 lunges (15 on each leg) 25 KTE 20 Situps 15 Ring rows 10 Burpees ROW 400m

Thirsty Thursday

August 2, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pull-ups (Practice and Play) If you have pull ups, 5 Sets of 8 Strict Metcon Metcon (No Measure) 21 Min EMOM Min 1: 15 Goblet Squats Min 2: 45sec ME Cals Min 3: 10 HSPU *** Scale HSPU with 45 second weighted plank … Read More

Foundations

August 2, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 7.2 (Time) Barbell Cleans Med Ball Cleans MetCon: 21-15-9 Med ball clean and sit ups 200 meter run between each round

Test it again

August 1, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (3RM) Metcon Metcon (Time) 40 Sumo DL HP 30 Front Rack Lunges 20 Burpees 10 Push Jerk 5 Strict Press (95/65)

Foundations

August 1, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 5.2 (Time) New Skill: Wall Ball Review the of Air Squat Wall Ball Shots Snatch- Introduce and Review MetCon For time: 2 ROUNDS 30 Wall Balls 20 Ring Rows 10 Push Ups

Let it rip

July 31, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Ring Dips (Practice and Play) Parellet Holds (5 Sets of 20 Seconds) Max Parellet holds Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 14 KB Snatches 14 TTB Rest 5 Mins 7 Min AMRAP 14 Box Jumps 14 KB Swings

Foundations 3.3

July 31, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 4.2 (Time) Skill: Shoulder mobility circuit Standing press Push-Press Practice – Start PVC…Work up to Barbell Review: – K2E – Row Technique MetCon: 20 MIN AMRAP: 400 M Run 10 Kips/ Pull Ups 15 barbell push press 65/35