Partner WOD

February 22, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) For Time: 100 Synchro KB Swings 50 Double DB (or KB) Burpee Step Up Overs (share the work) 100 Synchro Sit Ups 50 Double DB (or KB) Burpee Step Up Overs (share the work) 100 Synchro Goblet Squats 50 Double DB … Read More

19.1

February 21, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target

Week 7 – High Volume – Pull

February 20, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Romanian Deadlift (RDL) (3×8) Sumo Goodmorning (4×10 – Long Flat Spine! ) Push the wieght a little bit. Ab Circuit (6 Times Through) 10 Ab Mat Situps 30 Second Hollow Body Hold 16 Alternating Toe Touch w/ 10lb Plate (8/side)

Open Prep- Wednesday (SIGN UP)

February 19, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 OH Lunges 8 HSPU 10 OH Lunges 16 Pull Ups Rx 53/6 (single arm) ————————— ++ Scaling Options HSPU = Push Ups (hand release) Pull Ups = KB Row ( 10 reps in … Read More

Week 7 – High Volume – Bench

February 18, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Bench Press (3×8 ) Lying Tricep Extension (4×8 ) Starting Strength style combination skull crusher and pull over. Buns N’ Guns Complex (45 Seconds on (Each), 45 Seconds Rest. 4 Rounds ) Standing DB Tricep Extension Single Dumbbell Pullover (Heavy! Can … Read More

Open Prep- Monday (did you sign up yet)

February 17, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the … Read More