1 RM Power Clean!

May 15, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Power Clean (Find 1 RM!) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 9 HPC 6 Front Squats 3 S2OH (135 /85)

Snatch and Speed

May 14, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Hang Power Snatch 1 High Hang Power Snatch + 1 Low Hang Power Snatch 20 Mins to Est a heavy set Metcon Metcon (Time) 21-15-9 Push Ups Jumping Lunges Rest 2 Mins Together 21-15-9 Sit Ups Box Jump Overs

L2

May 12, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Time) 21-15-9 Deadlifts 225/155 Wall balls 20/14 Chest to bar pull ups —- 3 rounds for time 15 bar facing burpees 15 shoulder to overhead 135/95 —- 4 rounds for time 40 air squats 4 rope climbs 15″

Partner WOD

May 12, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a partner… 800m Run 50 Thrusters 400m Run 50 Squat Cleans 200m Run 25 Thrusters 400m Run 25 Squat Cleans 800m Run (95/65) ***Share the run, split the work

Friday Night Fights

May 11, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Reps) 20 Min EMOM Min 1: Pull Ups Min 2: Box Jumps Min 3: Cal Row Min 4: KB Snatch ** Max Effort for 45 Seconds, rest 15 *** KB- One hand switch

Gymnasty Nancy

May 10, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Tabata Holds Tabata Hollow on the bar Rest 3 mins Tabata on the floor Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Double 7’s

May 9, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean Complex 4 20 Mins to est a 1RM of the Complex Power Clean Hang Power Clean Full Clean Jerk Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Deadlifts 7 Bastards Rest 4 Mins 7Min AMRAP 7 S2OH 7 Burpees … Read More

Barbara

May 8, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*40 min TIME CAP

Back to the back squat

May 7, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (3 x 3 @80%) Metcon Metcon (Time) 5-10-15-10-5 TTB KBS KB Front Lunges (72/53)

HIIT Thursday

May 6, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon (No Measure) 400-200-200-400 meter run 20 med ball sit ups after every run. 10m cap —- Amrap10 9 KB Thrusters right arm 9 V-Ups 9 KB Thrusters left arm 9 star fish —– 25-20-15-10-5 Push ups KBS Box jump overs 10m cap Rest … Read More