Foundations 6.2

May 5, 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

Partner WOD

May 5, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) Cinco Cinco Cinco…. In teams of 2: 5k Row 50 Air Squats 50 Thrusters (135/95) 50 Pull Ups 50 Deadlifts (same bar) 50 Sit Ups 50 synchronized bastards

L2

May 5, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Time) 15 push press 5 rope climbs 12 push press 4 rope climbs 9 push press 3 rope climbs 6 push press 2 rope climbs 3 push press 1 rope climb Push press at 3/4 bodyweight. Metcon (Time) 50-40-30-20-10 Wall balls 20/14 Box … Read More

Back to some OLY

May 4, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean and Jerk (at 75%) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

All sorts of upside down

May 3, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Push-ups Practice and Play… If you have them 3 x 3 Parrallet HSPU Attempts Metcon Metcon (AMRAP – Reps) 10 Min AMRAP 30 Second Plank 3 HSPU 30 Second Plank 6 HSPU 30 Second Plank 9 HSPU 30 Second Plank 12 HSPUIncrease … Read More

Deads and friends

May 2, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift (@75-85%) Metcon Metcon (Time) 3 Rounds for Time 20 Push Press 20 Bastards 20 Power Snatch 20 V- Ups (75/45) Rx+ (95/65)

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