Chip Away, Chip Away

July 17, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Ring Dips (Practice and Play) Metcon Metcon (Time) For Time: 50 Cleans 40 Push Press 30 Front Squats 20 Bastards (95/65)

Go Faster then you think

July 16, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (5 sets of 2 at 80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 FR KB Lunges 10 HSPU 200m Run

Partner WOD

July 14, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With A Partner: 3 RFT 1000m Row (partner not rowing holds 2 KB’s) 100 Parallett Pass Throughs 50 Barbell OHS (45/35)

TGIFFFFFFF

July 13, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (No Measure) 10 EMOM Min 1: 15 Box Jumps Min 2: 45 Sec Hollow Hold Metcon (Time) 21-15-9 Deadlift Hang Power Clean Push Press …. 100 KB Swings (155/135)

Strict is STRONG

July 12, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Strict Press (5 x 3 AHAP) Metcon Metcon (Time) For Time: 20 Power Snatches 800m Run 15 Power Snatches 600m Run 10 Power Snatches 400m Run 5 Power Snatches 200m Run (115/75)

Hump Day ALL DAY

July 11, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pull ups Practice and PlayIf you have pull ups, 5 x 8 Strict Pull Ups Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 80 Wall Balls 60 Push Ups 40 Med Ball Cleans 20 Burpees

Just another Tuesday

July 10, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean Deadlift (something heavy) Hang Squat Clean Work to Something Heavy Metcon Metcon (AMRAP – Reps) 10 Min EMOM Min 1: 45 sec. ME Cal ROW Min 2: 45 sec Plank HoldScore is total cals rowed

Partner WOD

July 7, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) On a running clock, with a partner, split the reps… 2 RFT 25 Pull Ups 50 Box Step Overs (with a KB) 75 KB Swings (American) 100 Wall Balls …. But every 2 mins, 10 SYNCHRONIZED Burpees

Double Up, Double Down

July 6, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Reps) 10 Min EMOM 1) 100m Sprint 2) ME DU ***Be cognizant of our neighbors, please! Metcon (Time) 21-15-9 Burpees Front Squats SDLHP (115/80) ***SDLHP = Sumo Deadlift High Pull