The Matt Dinowitz

July 5, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (3RM!!!) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 KB Snatches 12 KB OH R. Lunge 12 V Ups

Back at it

July 4, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Press Complex (Work to something heavy, 5x) 1 Strict Press 2 Push Press 1 Split Jerk Metcon Metcon (Time) 10.9.8.7.6.5.4.3.2.1 Hang Power Cleans HSPU (155/115)

Independence Day!!!!

July 3, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a vest: 800m Run 5 Rope Climbs 25 HSPU 50 Pull Ups 100 Lunges 50 Pull Ups 25 HSPU 5 Rope Climbs 800m Run

Snatch, EMOM, Recover

July 2, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Snatch Complex 1 Snatch 1 Hang Snatch 1 OHS Metcon Metcon (No Measure) 10 Min EMOM Odd: 40 Double Unders Even: 10-15 Ring Dips

Foundations

July 1, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 7.2 (Time) Barbell Cleans Med Ball Cleans MetCon: 21-15-9 Med ball clean and sit ups 200 meter run between each round

Partner WOD

June 30, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Reps) With a partner and a running 20 min clock: Partner A: 2 Min Max Cal Row Partner B: 10 TTB + 10 KB OH Squats —————————————————– CASH OUT: Burpees = The difference between the winning teams calories and the … Read More

Foundations

June 30, 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

Pump and Chill

June 29, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Squat Clean (3RM) Weighted Bulgarian Split Squats Single Arm Bench Press With KB or DB, Single Arm Press

Foundations

June 29, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 5.2 (Time) New Skill: Wall Ball Review the of Air Squat Wall Ball Shots Snatch- Introduce and Review MetCon For time: 2 ROUNDS 30 Wall Balls 20 Ring Rows 10 Push Ups

Core to the CORE

June 28, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Parallette Pass Throughs (5 Sets of 10 Reps) Kettlebell Swing (5 x 20) Russian Swings Metcon (Time) 30-20-10 Pull Ups Deadlifts SJOTB ***Squat Jumps Over the Bar (225/135) Metcon