NOT MURPH

May 29, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Turkish Get Up (5 x 3 on each side) Metcon Metcon (AMRAP – Reps) 15 Min EMOM Min 1: ME Cal Row Min 2: ME Deadlifts (135/85) Min 3: 30 Sec Hollow Hold on the BarMin 1 & 2…45 Seconds of work 15 … Read More

MURPH

May 28, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, … Read More

Partner WOD

May 26, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a Partner, Split the work: 100 Wall Balls 100 KB Snatches 100 KB Lateral Lunges 100 V Ups …But Every 2 Mins… BOTH partners do 5 Burpees

L2

May 26, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Time) 3 rounds for time 800m Run 8 Deadlifts 365/255 — 21-15-9 OHS 115/80 5 muscle ups after each round — For time 30/20 cal row 30/20 cal bike Rest 5 minutes between rounds. Delayed start if needed.

Good Luck

May 25, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon 500m Row (Time) Max Effort 500m Row Metcon (Time) 100 HPC 100 S2OH (95/65) —– Every 2 Mins: 6 Push Ups *** 20 Min Time Cap *** Break Up the work as you see fit

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