Hump Day, All Day

October 17, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Practice and Play) If you have MU, 3 x 5 If you do not. Work on Kip, Transition, and Bottom Support Metcon Metcon (AMRAP – Reps) 2 Rounds: 2 Min AMRAP: Wall Balls Rest 2 Mins 2 Min AMRAP: HSPU Rest 2 … Read More

Tuesday’s Troubles

October 16, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Power Clean + Jerk (15 Mins to build to a heavy single) Power Clean + Jerk Metcon Metcon (Time) 3 Rounds For Time: 10 Clean & Jerks 30 Pistols ** Clean & Jerks to be done at 60% of best singlePistol Scale: 1. … Read More

Booty Game STRONG

October 15, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (25 Mins to build to a heavy 5, then 2 x 5 at 75%) Metcon Metcon (Time) 21-15-9 KB OH Lunge Hand Release Push Ups V- Ups (53/36)

L2 1010

October 13, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon Metcon (Time) For Time: 30/24 Calorie Row 30 Burpee Box Jump Overs (24/20) 30 Thrusters (95/65) 30 Bar Muscle-Ups 30 Thrusters (95/65) 30 Burpee Box Jump Overs (24/20) 30/24 Calorie Row 35TTB 200 m Farmer Carry 25TTB 200 m Farmer Carry 15TTB 200 … Read More

Partner WOD

October 13, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Reps) With a partner accumulate as many reps as possible: FIGHT GONE BAD STYLE 2 Min Sets (with a 2 min break at the end of each round) 3 Rounds: 2 Mins: ME Push Presses 2 Mins: ME Box Jumps … Read More

TGIF

October 12, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Rack Lunge (5 sets of 5 (on each leg) for LOAD) Metcon (Time) 3 RFT 30 Hang Power Cleans 30 Pull Ups (115/85)

Wall Ball Testing!

October 11, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Reps) Max Effort Wall Balls: (Score best set) Then…3 sets of 25-35% of your max effort Weightlifting Power Snatch (20 Mins to est. best 2 rep TnG)

Holy Handstands

October 10, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Push-ups If you have HSPU…Complete sets of: 6,5,4,3,2,1 Rest as needed between sets (strict if possible) If you do not have HSPU…Practice and Play Metcon Metcon (Time) 5 RFT: 3 Clusters 4 Thrusters 5 Front Squats 6 Push Jerk (95/65)

A little bit of this and a little bit of that

October 9, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift (25 Mins to do 3-5 sets of 5 at 75%) Metcon Metcon (AMRAP – Reps) 15 Min EMOM Min 1: 3/2 Rope Climbs Min 2: 10 TTB Min 3: ME Push Ups ***Score the push ups 🙂

Matt Dinowitz wrote this

October 8, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Turkish Get Up (5 x 5 on each side) Metcon Metcon (Time) 25 KB Swings 400M Run 25 KB Thruster 400M Run 25 KB Clean 400M Run 25 KB Goblet Squats (53/36)