THE OPEN! 17.2

March 2, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * … Read More

L2

March 2, 2017By CoachWOD No Comments

220 NEWELL ST – L2 Metcon (Time) 11 rounds 7 chest to bar pull ups 9 push press 11 thrusters 75/55 Rest. CROSSFIT LINCHPIN TEST 3 3 Rounds for time of: 21 Wallballs 20/14 14 Handstand Push-ups 7 Deadlifts 315/205

Snatch that sh*t

March 1, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Weightlifting Snatch Complex 1 Snatch 1 Hang Snatch 1 OHS Gymnastics Pull-ups Play TIME! Practice Pull Ups: Strict, Kipping, Butterfly Metcon Row 2k (No Measure) Row 2kNOT FOR SPEED… WORK THIS IN BEFORE YOU LEAVE

March…F**k’n Finally

February 28, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Weightlifting Strict Press 2.5-5 lbs heavier than last week’s back offs Metcon Metcon (No Measure) 15 Min EMOM Min 1: 12/10 Cal Row Min 2: 10 Ring Dips Min 3: ME OH SquatsRx : 95/65 ***Ring Dip Scale: Parallete dips

Some Pull Work

February 27, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Weightlifting Deadlift Moderate deadlifts 5 x 5, but between each set, elevated ring rows (weighted if possible) Metcon Metcon (Time) For Time: 3 HSPU 3 Squat Cleans 6 HSPU 3 Squat Cleans 9 HSPU 3 Squat Cleans 12 HSPU 6 Squat Cleans 15 HSPU … Read More

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