Foundations

August 23, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 4 Updated (AMRAP – Rounds and Reps) Press Push Press Push Jerk METCON AMRAP12 200m Run 20 Lunges 10 KB Push Press

Snatch’em Up

August 22, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Power Snatch (5 x 2 AHAP (20 Mins)) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Power Snatches 15 Push Ups 20 Mt Climbers *** Snatches done at 65% of your heaviest double

Foundations

August 22, 2017By CoachWOD 1 Comment

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 3 Updated (No Measure) Pull ups -Hollow Body -Arch -Kip Ring Row METCON EMOM18 1) 10 Ring Rows 2) 30 second Hollow Body 3) 10 Knee to Elbows

A Classic

August 21, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Core Complex 30 Second: Hollow Rock 30 Second:Rest 30 Second: HS HOLD 30 Second:Rest 30 Second: Arch Hold 30 Second:Rest 30 Second: Plank 30 Second:Rest Pull-ups (Practice and Play) If you have pull ups, 5 Sets of 5 Strict C2B Metcon Helen (Time) … Read More

Foundations

August 21, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 2 Updated (AMRAP – Rounds and Reps) Deadlift Deadlift 3 sets 5 reps Ascending in weight. METCON AMRAP8 8 Kettle bell deadlifts 5 Box Jumps

Foundations

August 20, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations Updated 1 (AMRAP – Rounds and Reps) Skills/Strength Air Squat -Back Squat -Front Squat Wall Balls Metcon: AMRAP10 10 Push Ups 15 Sit ups 10 Wall Balls

Monday is FUNDAY

August 20, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (3 x 5 at 70-75%) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Push Press + 10 Front Rack Lunges between each set 115/75

Foundations

August 19, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 7.2 (Time) Barbell Cleans Med Ball Cleans MetCon: 21-15-9 Med ball clean and sit ups 200 meter run between each round

L2

August 18, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Weight) On a running clock EMOM6 1 hang snatch (70-75%) EMOM6 1 snatch 75-80% Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Or 13-11-9 C2B Ring dips Squat snatch 115 Metcon (AMRAP – Reps) AMRAP4 15 DB PUSH PRESS 10 lateral box jump overs ME Burpees … Read More

Partner WOD

August 18, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) Partner A Starts on the Bar, Partner B Starts on the Rower: 5 Rounds of Cindy 500 m Row 4 Rounds of Cindy 400 m Row 3 Rounds of Cindy 300 m Row 2 Rounds of Cindy 200 m Row 1 … Read More