Foundations

August 2, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 7.2 (Time) Barbell Cleans Med Ball Cleans MetCon: 21-15-9 Med ball clean and sit ups 200 meter run between each round

Test it again

August 1, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (3RM) Metcon Metcon (Time) 40 Sumo DL HP 30 Front Rack Lunges 20 Burpees 10 Push Jerk 5 Strict Press (95/65)

Foundations

August 1, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 5.2 (Time) New Skill: Wall Ball Review the of Air Squat Wall Ball Shots Snatch- Introduce and Review MetCon For time: 2 ROUNDS 30 Wall Balls 20 Ring Rows 10 Push Ups

Let it rip

July 31, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Ring Dips (Practice and Play) Parellet Holds (5 Sets of 20 Seconds) Max Parellet holds Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 14 KB Snatches 14 TTB Rest 5 Mins 7 Min AMRAP 14 Box Jumps 14 KB Swings

Foundations 3.3

July 31, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 4.2 (Time) Skill: Shoulder mobility circuit Standing press Push-Press Practice – Start PVC…Work up to Barbell Review: – K2E – Row Technique MetCon: 20 MIN AMRAP: 400 M Run 10 Kips/ Pull Ups 15 barbell push press 65/35

Foundations

July 30, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 3.2 (Time) Review Shoulder Press & Squat then… New Skill: Thruster Work on Thruster Technique then build to a heavy 1RM MetCon – 4 Rounds for Time 10 Thrusters 10 Burpees Rest 1 Min

Nancy

July 30, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Snatch Balance (Practice Speed Under the Bar) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Foundations

July 29, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 2.2 (Time) Skill: SNATCH PRACTICE Review: Dead lift Jump Rope (practice and play) Metcon: AMRAP10 10 DL 115/80 10 burpees 50 Single Unders (25 double unders)

Partner WOD

July 28, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) For Time: 1000m Row 20 TTB 20 KB 1000m Row 20 TTB 20 KB 20 Push Ups 1000m Row 20 TTB 20 KB 20 Push Ups 20 Med Ball Cleans 1000m Row *** Share the row, each partner does all of … Read More

Foundations 1.2

July 28, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 1.2 (Time) Squats KB swing (Russian/American) Push-up Metcon: 3 RFT 400m run 30 kbs 20 goblet squats 10 push ups