Someone say cardio day?

May 1, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Practice and Play) Metcon Metcon (No Measure) E3MOM 30Min Min 0-3: 500m Row Min 3-6: 400m Run Min 6-9: 50 Double UndersDU Scale= 3x

All the Grip

April 30, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Thruster Accending in weight and decending in reps…add weight each round. 10 Thrusters 8 Thrusters 6 Thrusters 4 Thrusters 2 Thrusters 15min Time Cap, Max Rest between sets Metcon Metcon (Time) 21-15-9 Hang Power Cleans Pull Ups Air Squats (135/85)

Partner WOD

April 28, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) For time; 100 DB Snatches 80 Cal Row 60 Burpees 40 Pull Ups *** Each partner will accomplish the prescribed reps …One works-One Rests **** Pull Ups scaled to Kips

L2

April 28, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Time) With a running clock complete the following with a partner. Split the reps. 50-40-30-20-10 Double unders GHDSU Immediately into 4 rounds 20 pull ups 30 push ups 40 sit ups 50 air squats Then 30 clean and jerks 135/85 ***E2MOM 1 clean … Read More

TGIF

April 27, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Core Complex (4 Times Through) 30 Second: Hollow Rock 30 Second:Rest 30 Second: HS HOLD 30 Second:Rest 30 Second: Arch Hold 30 Second:Rest 30 Second: Plank 30 Second:Rest Metcon Metcon (Time) 6 Rounds For Time: 25 Wall Balls 15 Deadlifts (135/85)

1 REP MAX TEST!!!!

April 26, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (Test your 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 6 TTB 10 KB Snatches

Chipper CITY

April 25, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pull-ups (Practice and Play) Practice, Play, Progress If you have Pull Ups, 5 x 5 Strict Pull Ups Metcon Metcon (Time) For time: 800m Run 50 Box Jumps 40 Push Ups 30 Pull Ups 20 Burpees 10 Wall Walks 800m Run

Week 10 of the PRESS

April 24, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Strict Press (5 RM) Metcon Metcon (No Measure) 21 Min EMOM Min 1: 200M Run Min 2: 3 Rope Climbs Min 3: 4 Clean & Jerks (135/85)

Everyone’s favorite progression

April 23, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Snatch Complex 1 Hang Power 1 Hang Squat 1 Full Squat Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 3-6-9-12-15-18-21-etc Front Squat (95/65) Sit Ups

Partner WOD

April 21, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 100 Pull Ups 100 Box Jumps 100 Power Cleans (135/95) 100 Dips 400m Run ***One Partner works at a time, split the work, RUN togetherPull Up Scale- Kips Dip Scale- Box dips (assisted with … Read More