Partner WOD

March 24, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) For Time, with a friend: 2000m Row 20 Push Press 20 OHS 1500m Row 15 Push Press 15 OHS 1000m Row 10 Push Press 10 OHS (115/75)

here we go

March 24, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon Metcon (Time) 10min EMOM 2 Strict MU 2RFT 12 Deads 2 RC 9 H.P. Cleans 2 RC 6 Jerks 2RC 205/145

THE OPEN 17.5

March 23, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap

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