Double 7’s

May 9, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean Complex 4 20 Mins to est a 1RM of the Complex Power Clean Hang Power Clean Full Clean Jerk Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Deadlifts 7 Bastards Rest 4 Mins 7Min AMRAP 7 S2OH 7 Burpees … Read More

Barbara

May 8, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*40 min TIME CAP

Back to the back squat

May 7, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (3 x 3 @80%) Metcon Metcon (Time) 5-10-15-10-5 TTB KBS KB Front Lunges (72/53)

HIIT Thursday

May 6, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon (No Measure) 400-200-200-400 meter run 20 med ball sit ups after every run. 10m cap —- Amrap10 9 KB Thrusters right arm 9 V-Ups 9 KB Thrusters left arm 9 star fish —– 25-20-15-10-5 Push ups KBS Box jump overs 10m cap Rest … Read More

Foundations 6.2

May 5, 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

Partner WOD

May 5, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) Cinco Cinco Cinco…. In teams of 2: 5k Row 50 Air Squats 50 Thrusters (135/95) 50 Pull Ups 50 Deadlifts (same bar) 50 Sit Ups 50 synchronized bastards

L2

May 5, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Time) 15 push press 5 rope climbs 12 push press 4 rope climbs 9 push press 3 rope climbs 6 push press 2 rope climbs 3 push press 1 rope climb Push press at 3/4 bodyweight. Metcon (Time) 50-40-30-20-10 Wall balls 20/14 Box … Read More

Back to some OLY

May 4, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean and Jerk (at 75%) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

All sorts of upside down

May 3, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Push-ups Practice and Play… If you have them 3 x 3 Parrallet HSPU Attempts Metcon Metcon (AMRAP – Reps) 10 Min AMRAP 30 Second Plank 3 HSPU 30 Second Plank 6 HSPU 30 Second Plank 9 HSPU 30 Second Plank 12 HSPUIncrease … Read More

Deads and friends

May 2, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift (@75-85%) Metcon Metcon (Time) 3 Rounds for Time 20 Push Press 20 Bastards 20 Power Snatch 20 V- Ups (75/45) Rx+ (95/65)