Foundations

August 18, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 6.2 (Time) Skill: Walking lunges Kipping pull-up MetCon – Chipper: ROW 400m 30 lunges (15 on each leg) 25 KTE 20 Situps 15 Ring rows 10 Burpees ROW 400m

Pump And Chill

August 17, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Good Mornings (3 heavy sets of 5) Single Arm Bench Press (FROM THE FLOOR) With KB or DB, Single Arm Press Weighted Step-ups (5 reps in each leg, each set)

Foundations

August 17, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 5.2 (Time) New Skill: Wall Ball Review the of Air Squat Wall Ball Shots Snatch- Introduce and Review MetCon For time: 2 ROUNDS 30 Wall Balls 20 Ring Rows 10 Push Ups

Welcome back…Thrusters!

August 16, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Front Squat (20 mins to work up to a heavy set of 5) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Thrusters 200m Run 95/65lbs

Foundations

August 16, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 4.2 (Time) Skill: Shoulder mobility circuit Standing press Push-Press Practice – Start PVC…Work up to Barbell Review: – K2E – Row Technique MetCon: 20 MIN AMRAP: 400 M Run 10 Kips/ Pull Ups 15 barbell push press 65/35

HIIT Thursday

August 16, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Time) On a running clock A) With a Partner For time: 100-80-60-40-20 KB DL Cal Row Sit Ups 1 Partner Works at a time. Use 2 KBs Rest 5 min. B) With that Same Partner 200 Wall Balls 100 Burpees One Partner Works … Read More

Kip Your Heart Out

August 15, 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 ME Strict MU OR 3 Sets of ME Kipping MU Score your best set Metcon Metcon (No Measure) 18 Min EMOM Min 1: 3 /2 Rope Climbs Min 2: 10 Parallet Pass Throughs … Read More

Foundations

August 15, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 3.2 (Time) Review Shoulder Press & Squat then… New Skill: Thruster Work on Thruster Technique then build to a heavy 1RM MetCon – 4 Rounds for Time 10 Thrusters 10 Burpees Rest 1 Min

Clean & GO

August 14, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift (15 Mins To Work to a HEAVY 3) Power Clean (10 Mins to work to a Heavy 2RM) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans 1-2-3-4-5-6-7-8-9-10 Burpees **10 Min Time Cap ** Cleans are done at 50-60% of your last clean double

Foundations

August 14, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 2.2 (Time) Skill: SNATCH PRACTICE Review: Dead lift Jump Rope (practice and play) Metcon: AMRAP10 10 DL 115/80 10 burpees 50 Single Unders (25 double unders)