Foundations 6

July 25, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 6 (Time) Skill: Walking lunges Kipping pull-up MetCon – Chipper: Run 400m 30 lunges (15 on each leg) 15 Kips 15 Situps 15 ring rows 15 Burpees 30 Lunges Run 400m

No Barbell, No Problem

July 24, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Walk (Practice and Play FSHS) Metcon Metcon (Time) For Time: 100 Wall Balls 400m Run 50 Pull Ups 400m Run 100 Lunges 400m Run 50 KB Snatches **30 min time cap

Foundations 5

July 24, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 5 (Time) New Skill: Wall Ball Review the of Air Squat Wall Ball Shots MetCon 7 rounds for time: 7 wall ball 7 pushup 7 body rows

The CHIEF

July 23, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift (5 x 3 at 70-75%) Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Foundations

July 23, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 4 (Time) Skill: Shoulder mobility circuit Standing press Push-Press Practice – Start PVC…Work up to Barbell Review: – K2E – Row Technique MetCon: 3 rounds of for time: 300 M Row 10 KTE 10 barbell push press 65/35

Partner WOD

July 21, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) 2 RFT 800 M Med Ball Run 400 Single Unders 200 Med Ball Lunges 100 Sit Ups ***Share the Run, split the work ***Split reps with the ball evenly

Foundations 8.2

July 20, 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

A little spice is NICE

July 20, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Push Press (Work to something heavy) Metcon (AMRAP – Reps) 20 Min AMRAP Ascending by 2 reps each round. Single Arm DB Clean Pull Up Single Arm DB Thruster

Thirsty Thursday

July 19, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pistols (5 sets of 10) Metcon Metcon (No Measure) 18 Min EMOM Min 1: 15/12 Wall Balls Min 2: 12/10 Cal Row Min 3: 45 Second OH Plate Hold (45/25)

Fight for all 5

July 18, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Snatch Complex (Work to something heavy) 1 Snatch 1 Hang Snatch 1 OHS Metcon Metcon (Time) 5 Rounds for Time: 10 Dead Lift 15 Box Jumps 20 Push Ups (225/135)