Back to some OLY

May 4, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean and Jerk (at 75%) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

All sorts of upside down

May 3, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Push-ups Practice and Play… If you have them 3 x 3 Parrallet HSPU Attempts Metcon Metcon (AMRAP – Reps) 10 Min AMRAP 30 Second Plank 3 HSPU 30 Second Plank 6 HSPU 30 Second Plank 9 HSPU 30 Second Plank 12 HSPUIncrease … Read More

Deads and friends

May 2, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift (@75-85%) Metcon Metcon (Time) 3 Rounds for Time 20 Push Press 20 Bastards 20 Power Snatch 20 V- Ups (75/45) Rx+ (95/65)

Someone say cardio day?

May 1, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Practice and Play) Metcon Metcon (No Measure) E3MOM 30Min Min 0-3: 500m Row Min 3-6: 400m Run Min 6-9: 50 Double UndersDU Scale= 3x

All the Grip

April 30, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Thruster Accending in weight and decending in reps…add weight each round. 10 Thrusters 8 Thrusters 6 Thrusters 4 Thrusters 2 Thrusters 15min Time Cap, Max Rest between sets Metcon Metcon (Time) 21-15-9 Hang Power Cleans Pull Ups Air Squats (135/85)

L2

April 28, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Time) With a running clock complete the following with a partner. Split the reps. 50-40-30-20-10 Double unders GHDSU Immediately into 4 rounds 20 pull ups 30 push ups 40 sit ups 50 air squats Then 30 clean and jerks 135/85 ***E2MOM 1 clean … Read More

Partner WOD

April 28, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) For time; 100 DB Snatches 80 Cal Row 60 Burpees 40 Pull Ups *** Each partner will accomplish the prescribed reps …One works-One Rests **** Pull Ups scaled to Kips

TGIF

April 27, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Core Complex (4 Times Through) 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 Metcon Metcon (Time) 6 Rounds For Time: 25 Wall Balls 15 Deadlifts (135/85)

1 REP MAX TEST!!!!

April 26, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (Test your 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 6 TTB 10 KB Snatches

Chipper CITY

April 25, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pull-ups (Practice and Play) Practice, Play, Progress If you have Pull Ups, 5 x 5 Strict Pull Ups Metcon Metcon (Time) For time: 800m Run 50 Box Jumps 40 Push Ups 30 Pull Ups 20 Burpees 10 Wall Walks 800m Run