Foundations 4

February 4, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – Foundations Foundations 4 (Time) Skill: Shoulder mobility circuit Standing press Push-Press Practice – Start PVC…Work up to Barbell Review: – K2E – Row Technique MetCon: 3 rounds of for time: 300 M Row 10 KTE 10 barbell push press 65/35

Partner WOD

February 3, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Metcon Metcon (Time) With a partner, split the work… 50 Power Cleans 50 OHS (135/95) –Rest as a class— 2k Row 200 Sit Ups –Rest as a class 7 min AMRAP KB Swings (53/36) One partner works at a time.

Foundations 3

February 3, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – Foundations Foundations 3 (No Measure) Foundations 3 Skill: Review Shoulder Press & Squat New Skill: Clean & Thrusters Work on Thruster Technique then build to a heavy set 5 Rounds 10 Thrusters 200m Row

Deads & Friends

February 2, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Weightlifting Clean Complex 3 (1 Round Every 90 Seconds for 10 Rounds) 2 DeadLifts 2 Cleans 2 Front Squats Metcon Metcon (Time) 10 AMRAP 20 Wall Balls 15 HSPU 10 Ground to OH

Foundations 2

February 2, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – Foundations Foundations 2 (AMRAP – Rounds) Foundations 2 Skill: Dead lift Jump Rope AMRAP- 10 min 10 Dead lifts 10 Burpees Over The Bar

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