Foundations

July 30, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 3.2 (Time) Review Shoulder Press & Squat then… New Skill: Thruster Work on Thruster Technique then build to a heavy 1RM MetCon – 4 Rounds for Time 10 Thrusters 10 Burpees Rest 1 Min

Nancy

July 30, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Snatch Balance (Practice Speed Under the Bar) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Foundations

July 29, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 2.2 (Time) Skill: SNATCH PRACTICE Review: Dead lift Jump Rope (practice and play) Metcon: AMRAP10 10 DL 115/80 10 burpees 50 Single Unders (25 double unders)

Partner WOD

July 28, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) For Time: 1000m Row 20 TTB 20 KB 1000m Row 20 TTB 20 KB 20 Push Ups 1000m Row 20 TTB 20 KB 20 Push Ups 20 Med Ball Cleans 1000m Row *** Share the row, each partner does all of … Read More

Foundations 1.2

July 28, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 1.2 (Time) Squats KB swing (Russian/American) Push-up Metcon: 3 RFT 400m run 30 kbs 20 goblet squats 10 push ups

Back to the Bar

July 27, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (5 x 3 @ 85%) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 6 Squat Cleans 6 Thrusters 6 Push Press (95/65)

Foundations 8

July 27, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 8 (AMRAP – Rounds) Skill: Air Squat partner toss Ball squat drill Review: Box Jump/Step-up & Burpee 15 Min AMRAP 10 Burpees 20 Box Jumps 30 Air squats

Quick and Dirty

July 26, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Practice and Playy) 3 x 6 if you have MU Metcon Metcon (Time) 21-15-9 Burpee Box Jump Over Ring Dips —Rest 5 Mins— 9-15-21 Box Jumps HSPU

Foundations 7

July 26, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 7 (Time) SKill: Review Deadlift Med Ball Cleans MetCon: for time 10-9-8-7-6-5-4-3-2-1 Med ball clean and sit ups

Tarzan Shit

July 25, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Strict Press (3 x 3 Strict Press AHAP) Metcon (No Measure) 15 Min EMOM Min 1: 3/2 Rope Climbs Min 2: 30 Second Bar Hollow Hold Min 3: 14 DB Snatches