Foundations 6

June 22, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 6 (Time) Skill: Walking lunges Kipping pull-up MetCon – Chipper: Run 400m 30 lunges (15 on each leg) 15 Kips 15 Situps 15 ring rows 15 Burpees 30 Lunges Run 400m

FriYAY

June 22, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon (Time) Establish 1000ft Uneven Farmers Carry. use 1 KB or DB. Divide distance evenly. Post load to comments. Metcon (Weight) EMOM10 14 Alternating Single Arm KB Swings. Metcon (Time) 80 1 arm KB thrusters for time.

Foundations 5

June 21, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 5 (Time) New Skill: Wall Ball Review the of Air Squat Wall Ball Shots MetCon 7 rounds for time: 7 wall ball 7 pushup 7 body rows

Press City

June 21, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Strict Press (5×3) 5×3 at 70% 3RM Metcon (Time) 21-15-9-15-21 OH Lunges Push Ups Deadlift 95/65

My Legs are on FIRE

June 20, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Pull ups (4×6 Strict) Practice and Play Metcon (AMRAP – Rounds and Reps) AMRAP20 10TTB 20 Burpees 10 Med Ball Cleans 20 Lateral Lunges with the ball 20/14

Sore Core

June 19, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon (No Measure) On a running clock for 8 minutes 10s on 20s off 4 minutes – L sit Hold 4 minutes – Hollow Hold Then Switch. Metcon (No Measure) Rope Climb Practice – 15 minutes Metcon (No Measure) EMOM18 1) 2 Rope Climbs … Read More

Foundations 2

June 18, 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

L2

June 16, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (No Measure) AMRAP2 Double Unders rest 2 minutes AMRAP2 then…with a partner 40-30-20-10 Synchronized Pull Ups Synchronized Dead Lifts 550 Synchronized TTB

Partner WOD

June 16, 2017By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) 5 Rounds For Time: 12 Dead Lifts (each) 9 Hang Power Cleans (each) 6 Push Presses (each) 200m Weighted Walking Lunge*** (155/115) ***Partner A will go 100m with Ball/ Sandbag, Partner B will lunge with no load. Then switch for the … Read More