Monday is FUNDAY

August 20, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (3 x 5 at 70-75%) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Push Press + 10 Front Rack Lunges between each set 115/75

Foundations

August 20, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations Updated 1 (AMRAP – Rounds and Reps) Skills/Strength Air Squat -Back Squat -Front Squat Wall Balls Metcon: AMRAP10 10 Push Ups 15 Sit ups 10 Wall Balls

Foundations

August 19, 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

L2

August 18, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Weight) On a running clock EMOM6 1 hang snatch (70-75%) EMOM6 1 snatch 75-80% Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Or 13-11-9 C2B Ring dips Squat snatch 115 Metcon (AMRAP – Reps) AMRAP4 15 DB PUSH PRESS 10 lateral box jump overs ME Burpees … Read More

Foundations

August 18, 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

Partner WOD

August 18, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) Partner A Starts on the Bar, Partner B Starts on the Rower: 5 Rounds of Cindy 500 m Row 4 Rounds of Cindy 400 m Row 3 Rounds of Cindy 300 m Row 2 Rounds of Cindy 200 m Row 1 … Read More

Foundations

August 17, 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

Pump And Chill

August 17, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Good Mornings (3 heavy sets of 5) Single Arm Bench Press (FROM THE FLOOR) With KB or DB, Single Arm Press Weighted Step-ups (5 reps in each leg, each set)

HIIT Thursday

August 16, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Time) On a running clock A) With a Partner For time: 100-80-60-40-20 KB DL Cal Row Sit Ups 1 Partner Works at a time. Use 2 KBs Rest 5 min. B) With that Same Partner 200 Wall Balls 100 Burpees One Partner Works … Read More

Foundations

August 16, 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