Tighten that MIDLINE

June 4, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Core Complex 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 Pull-ups (practice and play) Work on that pull up game! If you have Pull Ups: 3 xME Strict … Read More

L2

June 2, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Snatch Balance (7×2) 7×2 Snatch balanceIncrease weight accordingly Metcon (Time) 3RFT 50 DU 25 WB 15 HSPU 5 Squat cleans 205/145 Then (AMRAP – Rounds and Reps) 12 min Amrap 250m run 250m Row

Partner WOD

June 2, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (No Measure) In 30 Mins…. 3 Rounds 1000m Row 10 TTB 20 OH kb Squats 500m Row 10 TTB 20 OH kb Squats …THEN RIGHT INTO AMRAP: MEDBALL CLEAN BURPEES ***Split the ROW…Each partner does all the reps (only one partner works … Read More

Power FRIDAY

June 1, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Lift EMOM Metcon (Weight) 12 Min EMOM 2 Power Cleans @ 75% Metcon Metcon (No Measure) 16 Min EMOM Min 1: 15 Dips Min 2: 15 Sit Ups Min 3: 15 Push Press Min 4: 15 Box Jumps (95/65)

Thirsty Thursday

May 31, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (4 Sets of 3 at 80%) Metcon (AMRAP – Reps) 10 Min AMRAP 21-15-9 Power Snatches Squat Jumps OTBOTB = OVER THE BAR

Did Jared say THRUSTERS ?!?

May 30, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Practice and Play on the rings) If you have MU…5 x 3 Kipping MU Metcon (Time) For Time: 800 Meter Run 30 Thrusters 30 Burpees 400 Meter Run 20 Thrusters 20 Burpees 200 Meter Run 10 Thrusters 10 Burpees (95/65)

NOT MURPH

May 29, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Turkish Get Up (5 x 3 on each side) Metcon Metcon (AMRAP – Reps) 15 Min EMOM Min 1: ME Cal Row Min 2: ME Deadlifts (135/85) Min 3: 30 Sec Hollow Hold on the BarMin 1 & 2…45 Seconds of work 15 … Read More

MURPH

May 28, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, … Read More

L2

May 26, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Time) 3 rounds for time 800m Run 8 Deadlifts 365/255 — 21-15-9 OHS 115/80 5 muscle ups after each round — For time 30/20 cal row 30/20 cal bike Rest 5 minutes between rounds. Delayed start if needed.

Partner WOD

May 26, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a Partner, Split the work: 100 Wall Balls 100 KB Snatches 100 KB Lateral Lunges 100 V Ups …But Every 2 Mins… BOTH partners do 5 Burpees