Week 10 of the PRESS

April 24, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Strict Press (5 RM) Metcon Metcon (No Measure) 21 Min EMOM Min 1: 200M Run Min 2: 3 Rope Climbs Min 3: 4 Clean & Jerks (135/85)

Everyone’s favorite progression

April 23, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Snatch Complex 1 Hang Power 1 Hang Squat 1 Full Squat Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 3-6-9-12-15-18-21-etc Front Squat (95/65) Sit Ups

L2

April 21, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Time) With a partner…for time 21-15-9 Dead lifts 225/155 HSPU 21-15-9 Thrusters 95/65 Pull ups 21-15-9 Power cleans 135/85 Ring Dips 150 wall balls 9-7-5 Muscle ups Snatches 135/85

Partner WOD

April 21, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 100 Pull Ups 100 Box Jumps 100 Power Cleans (135/95) 100 Dips 400m Run ***One Partner works at a time, split the work, RUN togetherPull Up Scale- Kips Dip Scale- Box dips (assisted with … Read More

Core for SURE

April 20, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Strict Press (3 RM!!!) Find your 3 Rep Max …then 8 sets of 3 at 60% Metcon (Time) 2 Rounds: 30-20-10 Dead Lifts V- Ups (225/135)

Hope you had a light lunch

April 19, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Cluster Squat clean into 1 Thrusters. Build to a heavy 1 rep. Then 5 x 1 Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Thrusters 7 Burpees (95/65)

Week 9 of the Squat Cycle

April 18, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (5 x 5 @ 105% of last weeks back off) Back Squat – 5r5s @ 105% of Last Week’s Back Offs Coaching Notes: Athlete’s who were not present in the previous week should attempt 5r5s @ 85% of existing 1RM. Metcon … Read More

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