Foundations

August 7, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 3 (No Measure) Foundations 3 Skill: Review Shoulder Press & Squat New Skill: Clean & Thrusters Work on Thruster Technique then build to a heavy set 5 Rounds 10 Thrusters 200m Row

Going up on a Tuesday

August 7, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Rope Climb (Practice and play) If you have them, accumulate 10-15 climbs Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 8 KB Swings 8 Pull Ups 200 M Run **72/53

Foundations

August 6, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 2 (AMRAP – Rounds) Foundations 2 Skill: Dead lift Jump Rope AMRAP- 10 min 10 Dead lifts 10 Burpees Over The Bar

Back From The Games

August 6, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Lift EMOM Power Clean (Work up to a moderate single) 5 Min EMOM 2 Power Cleans Squat Clean 5 Min EMOM: 2 Full Squat Cleans Metcon Metcon (Time) At the weight you finished the complex at… 30-20-10 V- Ups Dead Lifts Burpees

Foundations

August 5, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 1 (Time) Skill: Squats KB swing (Russian) Push-up Metcon: 15-12-9-6-3 Buy In: 20 Push Ups KB Swings Sit Ups Goblet Squats Cash Out 20 Push Ups

Partner WOD

August 4, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a partner, switch every 60 seconds to accumulate all the prescribed work. 3 Rounds For Time: 50 Deadlifts 50 Burpees 50 OH KB Lunges 50 Cal Row 30 Min Time Cap ** 225/135 ** 53/36

Foundations

August 4, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 8.2 (Time) Skill: Air Squat partner toss Ball squat drill Review: Box Jump/Step-up & Burpee 15min AMRAP : 10 Burpees 20 Box Jumps 10 Wall Balls

Pump and Chill

August 3, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Bench Press (5 x 5 AHAP) Ring Rows (Weighted Ring Rows) 5 Sets of 10…AHAP…Feet on a box Good Mornings (AHAP)

Foundations

August 3, 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

Thirsty Thursday

August 2, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pull-ups (Practice and Play) If you have pull ups, 5 Sets of 8 Strict Metcon Metcon (No Measure) 21 Min EMOM Min 1: 15 Goblet Squats Min 2: 45sec ME Cals Min 3: 10 HSPU *** Scale HSPU with 45 second weighted plank … Read More