l2

January 20, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – L2 Metcon (Time) 3-6-9-12 Bar MU OHS 115/75 HSPU 3-6-9-12 Front Squats 135/85 TTB 3-6-9-12 Deadlifts 155/105 Box Jumps 30/24

PressCITY

January 11, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Weightlifting Press Complex (AHAP) 1 Strict Press 2 Push Press 1 Split Jerk Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 5 Dead Lift (315/225) 6 Wall Walks 7 Goblet Squats (72/53) 8 Burpees

FriYay!

January 5, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Deadlift (3-3-3-3-3) 80% Metcon (AMRAP – Rounds and Reps) AMRAP20 2 Turkish Get-Ups 53/35 10 KB Lunges 20 Sit ups RX+ OH Lunges

No he didn’t!

January 4, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Press (5×4 AHAP) Strict Press Push Press (4×4 AHAP) Push Press Metcon (Time) 16.5 21-18-15-12-9-6-3 Thrusters 95/65 Burpees (Bar facing if there’s room) for time.

Wait a second…

January 2, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST, Newell St – COMING SOON – CrossFit Weightlifting Pause Squats (5x3r at 60% 1RM) Squat with 3s pause in hole. Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*30 minute time cap

New Year New You!

January 1, 2017By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Distance) 1 RM Box Jumps. How High can you go? CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar

GRIG WOD

December 31, 2016By CoachWOD No Comments

41 MESEROLE ST, 667 GRAND ST – HIIT Metcon Conditioning 1000m Row (Time) Max Effort 1000m Row Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

Last WOD…

January 1, 1900By CoachWOD No Comments

L2 Metcon Metcon (Time) Partner WOD – (Split work evenly) 300 DL 200 HSPU 100 Thrusters 50 Bar- MU Every 2 min perform 1 rope climb

Chip at itt

January 1, 1900By CoachWOD No Comments

HIIT Metcon (No Measure) Chipper 60 Cal Row 50 Wall Balls 40 KB DL 30 HSPU 20 DU 10 TTB Rest 5 mins 4 rounds 6 alt kb snatches 12 kb lunges 24 sit-ups