Press and Play

April 6, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Strict Press (3 x 3 ) Metcon Metcon (Time) 21-18-15-12-9-6-3 Unbroken Thrusters Max Rest Between Sets (95/65)

An Open Flash Back

April 4, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Toes-To-Bar Pactice and Perfect. If you have TTB, 5 X 10 (Max Rest inbetween) Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 8 OH KB Lunges 8 Burpees 8 OH KB Lunges 8 C2B Pull Ups

Squats and such

April 3, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (5 RM) 1 x 5 2 x 5 @ 90% Metcon Metcon (No Measure) 10 Min EMOM 5 Dead Lifts (225/135) 10 Pistols

A CrossFit CLASSIC

April 2, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Hand Stand Hold (Practice and Play) Hold a Hand Stand Metcon Double Grace (Time) 60 Clean & Jerks 135/95

Partner WOD

March 31, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) 3 Rounds For Time (with a partner, split the work, share the run) 30 HSPU 400m Run 60 KB Snatches 400m Run 90 Air Squats 400m Run

Hero

March 31, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (No Measure) EMOM10 25 foot hand stand walk Metcon (AMRAP – Rounds and Reps) AMRAP25 7 bar muscle ups 11 thrusters 155/105 14 paralette pass thrus Metcon (Time) 40-30-20-10 cal bike Rest 1:1

TGIF

March 30, 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 x 5 stict Metcon Metcon (Time) 5 Rounds For Time 12 Box Jumps 10 KB Lunges (each leg) 2 Wall Walks

Games Like

March 29, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Squat Clean Ladder E2MOM for 18 Mins: 10 @ 50% 8 @ 60% 6 @ 65% 4 @ 70% 2 @ 80% 1 @ 90% 1 @ 90% 1 @ 90% 1 @ 90% Metcon Metcon (No Measure) 10 x 200m ROW with … Read More

Hump Day is PRESS DAY

March 28, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Strict Press (3RM) 1 x 3 Then… 2 x 3 at 90% Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups