Open Ready

February 1, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Weightlifting Snatch Complex (Work to a heavy complex, hit it 5 times) 1 Hang Power 1 Hang Squat 1 Full Squat Metcon Metcon (Time) 4 RFT 15 OH Squats 15 TTB 15 Front Squats 15 Push Ups (95/65)

Pulling Practice

January 31, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Gymnastics Muscle-ups Elevated Ring Rows Transition Practice Kipping Practice Metcon Metcon (No Measure) 21 Min EMOM Min 1: 10 Push Jerks Min 2: 45 Sec Hollow Hold Min 3: 10 Hang Power Cleans (155/105)

Back Squats and Stuff

January 30, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Weightlifting Back Squat (5 x 5 @ 70%) Front Squat (at 85% of your last back squat) Metcon Metcon (Time) 21-15-9-6-3 KB Swings Burpees Med Ball Clean (72/53)

Monday’s are TOUGH

January 29, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Gymnastics Handstand Push-ups (Practice, Play) If you have HSPU, 5 Sets of 7-10 Take as much rest between sets as needed Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 30 Air Squats 20 Power Snatches (75/55) 10 Pull Ups

L2 at Greenpoint

January 27, 2017By CoachWOD No Comments

220 NEWELL ST – L2 Metcon (Time) for time with Partner 100 Thursters 80 Burpee Box Jumps 60 MU 4K Row Rest 50 Power Cleans 155/105 50 OHS 155/105 Rest 100 GHDS 100 Cals on Assult Bike

Partner WOD

January 27, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Metcon Metcon (Time) With a Partner, Split the work evenly… 50 power snatches (95/55) 50 sdhp (95/55) 100 push ups 100 sit ups 200 wall balls (20/14) 200 kbs (53/36)

l2

January 20, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – L2 Metcon (Time) 3-6-9-12 Bar MU OHS 115/75 HSPU 3-6-9-12 Front Squats 135/85 TTB 3-6-9-12 Deadlifts 155/105 Box Jumps 30/24

PressCITY

January 11, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Weightlifting Press Complex (AHAP) 1 Strict Press 2 Push Press 1 Split Jerk Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 5 Dead Lift (315/225) 6 Wall Walks 7 Goblet Squats (72/53) 8 Burpees

FriYay!

January 5, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Deadlift (3-3-3-3-3) 80% Metcon (AMRAP – Rounds and Reps) AMRAP20 2 Turkish Get-Ups 53/35 10 KB Lunges 20 Sit ups RX+ OH Lunges

No he didn’t!

January 4, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Press (5×4 AHAP) Strict Press Push Press (4×4 AHAP) Push Press Metcon (Time) 16.5 21-18-15-12-9-6-3 Thrusters 95/65 Burpees (Bar facing if there’s room) for time.