Spice is nice…

April 17, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Push-ups (Practice and Play) If you have HSPU 5 x ME HSPU, Score your best round Metcon Metcon (Time) 27-21-15-9-6-3 Power Snatch (95/65) Push Ups Front Rack Lunge

Get SWOL

April 16, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Bench Press (Build to a heavy 5 x 5) Metcon Metcon (No Measure) Every 5 Mins for 25 Mins 200m Run 25 KB Swings Max Effort Burpees Min Rest ***Each Round is 4 mins of work, you rest 1 min at the 4 … Read More

Partner WOD

April 14, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a Partner: Each Partner Does the WORK 4 rounds 10 TTB 10 KBS Right into 4 Rounds 10 Front Squats (135/95) 10 V- Ups Right into 4 Rounds 10 Burpees Partner Holds Plank

L2

April 14, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Deadlift (5×5 ) 80% Metcon (AMRAP – Reps) 4 minutes on 4 minutes off 2x A) 200m run 7 bar muscle ups 14 ohs 95/65 21 burpees over bar Right into 4 minutes on 4 minutes off 2x B) 200m run 7 muscle ups … Read More

Week 8 of SQUATS

April 13, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (5 RM) 1 x 5 Then 3 x 5@ 90% Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups6 Min Time CAP

DTish

April 12, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift (5 x 5 @70%) Metcon Metcon (AMRAP – Rounds and Reps) 3 min AMRAP 3 DL 3 HPC 3 S2OH Rest 3 Mins 3 min AMRAP 3 DL 3 HPC 3 S2OH Rest 3 Mins 3 min AMRAP 3 DL 3 HPC … Read More

Cindy- Sorta

April 11, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pull-ups (Practice and Play) If you have Pul Ups, 3 X 8 Strict Metcon Metcon (Time) For Time: 400m Run 3 Rounds of Cindy 400m Run 5 Rounds of Cindy 400m Run 3 Rounds of Cindy

Going Up on a Tuesday

April 10, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Strict Press (2.5-5lbs heavier then last week) Metcon Metcon (No Measure) 14 MIN EMOM Odd: 2 Rope Climbs Even: 20 KBS

Muscle Up Monday

April 9, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Practice and Play) If you have MU, 5 x 5 Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 -9-8-7-6-5-4-3-2-1 OHS (95) Burpees

Partner WOD

April 7, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a partner 5-10-15-20-25-30 HPC Burpee Box Jumps DO NOT SPLIT THE WORK ***20 Min Time Cap (135/95)