Happy Birthday Kate Citron!!!

February 26, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Weightlifting Back Squat Paused Back Squat 10RM; Then 2 x 10 @ 90% 1 second pause in bottom, no pause in back offs. Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 26 Burpees 26 KB Swings 26 Sit Ups 26 Back Lunges … Read More

Partner WOD

February 24, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Metcon Metcon (Time) With a Partner: 50 Synchronized Burpees 50 Synchronized Sit Ups 100 Parter Dead Lifts (225/135) 200 Synchronized Goblet Squats (One Partner will hold a KB, Switch as needed)

THE OPEN!!! 17.1

February 23, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Metcon Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. … Read More

New Press Cycle (YAY)

February 22, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Weightlifting Strict Press (Build to a 5 RM, then 2 x5 at 90%) Turkish Get Up (3 sets of 5) Metcon (No Measure) Row: 5 x 250 1 :1 Work To REST

Hump Day’s Challenge

February 21, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Gymnastics Handstand Push-ups Practice, Play, Progress If you have HSPU- 4 x 8 Metcon Metcon (AMRAP – Reps) 3 Min AMRAP 6 Power Cleans 6 Box Jumps (135/95) Rest 3 Mins 3 Min AMRAP 3 Power Cleans 6 Box Jumps (155/105) Rest 3 Mins … Read More

New Squat Cycle!

February 20, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Weightlifting Back Squat (Paused Back Squat 10RM; 10r2s @ 90% 2 second pause) Metcon Metcon (Time) 30-20-10 Deadlifts Push Press (115/85) *** Between each round, 10 Burpess

Strict and Strength

February 19, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Gymnastics Pull-ups Work on Strict Pull Up Progression: 5 x 5 Super Set with: 5 x 5 Heavy bent ovr KB Rows Metcon Metcon (No Measure) 21 Min EMOM: Min 1: 3/ 2 Rope Climbs Min 2: 15 TTB Min 3: 20 KB Swings … Read More

Partner WOD

February 17, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30min AMRAP in teams of 2 10 clusters 15 box jumps 20 KB Snatches 1 partner does workout 1 partner does 20 burpees.When the 20 burpees are completed, REST the remander until partner 1 completes their round

L2 at Greenpoint

February 17, 2017By CoachWOD No Comments

41 MESEROLE ST, 220 NEWELL ST – L2 Weightlifting Snatch complex (65%-75% of 1RM Snatch ) EMOM12 1 hang power snatch + 1 hang snatch + 1 OHS Metcon (AMRAP – Rounds and Reps) AMRAP12 3-6-9-12-15-18…etc DB squat cleans 50/35 ctb burpees ttb Metcon (No Measure) With a partner 300 GHDSU 30 80ft sled pushes

Tis the season, OPEN SEASON

February 16, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Gymnastics Ring Dips (3 sets of 7 strict dips) Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1 (AMRAP – Rounds and … Read More