Press and more..maybe

March 22, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Strict Press (3 x 5 (2.5 heavier then last week)) Metcon (No Measure) 5 Rounds For QUALITY 20 KB Swings 15 Weighted Step Ups 10 TTB

Squats Squats Squats

March 21, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat 1 x 8 (1 second pause) 2 x 8 (@90% no pause) Metcon Metcon (No Measure) 12 Min EMOM Odd: 12/10 Cal row Even: 6 Clean & Jerks + 3 Front Squats

Here…we…go

March 20, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pistols (Practice and Play) If you have Pistols, 5 Sets of 10 Alt Pistols Metcon Metcon (Time) 10 Rounds 7 Thrusters 200m Run (95/65)

Up the ladder, down the ladder

March 19, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift 5 x 5@ 70% Metcon Metcon (Time) 50 Wall Balls 40 DL 30 Burpees 20 Cleans 30 Burpees 40 DL 50 Wall Balls (135/95)

Partner WOD

March 17, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) 5 Rounds, with a partner. 100 Double Unders 75 Goblet Squats 50 Push Ups 25 Pull Ups ***Split the work however you’d like***

L2

March 17, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Time) 30 MU 27 med ball gHDS 20/14 24 hpc 21 cal bike 18 shoulder to overhead 15 box jumps 30/24 12 thrusters 9 bar mu 6 rope climbs 3 snatch 155/105

THE OPEN !!! 17.4

March 16, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups

Pump and Chill

March 15, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Weightlifting Bench Press (5 x 5) Moderate 5 x 5 Metcon Metcon (No Measure) Every 2 Mins for 20 Min EMOM Min 0-2: 250m Row Min 2-4: 20 KBS & 30 Air Squats

Hand Stands, Cleans, & Sweat

March 14, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Gymnastics Handstand Push-ups (Practice and Play) If you HAVE HSPU, 3 x 8 Strict, Max Rest Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Dead Lifts 10 Squat Cleans 10 OH Lunges 10 Bastards (115/85)

Tarzan Shit

March 13, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, 220 NEWELL ST – CrossFit Weightlifting Strict Press 1 x 5 (5lbs heavier than last week) THEN 1 x10 at 70% Metcon Metcon (Time) For Time…. 15 Rope Climbs 30 TTB 60 Wall Balls 30 TTB 15 Rope Climbs