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171215

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Wells Street Fitness - CrossFitWarm-upCoach's ChoiceSkill/Strength - FitnessFIT1: Push Press (5x5)add 5-10lbs more than last exposure, using the same weight for all 5 sets. If you do not have a recent result, start at 55% of your max. Rest 1:30-2:00 between sets.FIT2: Suitcase Carry (4x0:30)record weight used. Each 25' lap…

171214

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Wells Street Fitness - CrossFit#tbt - Vince S. in foundationsWarm-upCoach's ChoiceMetCon - FitnessFIT: Back Squat (5x5)add 5-10lbs more than last exposure. If you do not have a recent result, start at 55% of your max. Rest 1:30-2:00 between sets.MetCon - PerformancePER: Back Squat (6x2)Rounds 1-3 - Build up from 75%-85%…

171213

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Wells Street Fitness - CrossFitWarm-upCoach's ChoiceSkill/StrengthA1: Sumo Deadlift (3x8)completet 3 seated box jumps after each setWeighted Plank Hold (3x1:00)MetCon - FitnessMinute Skillet - Fitness (AMRAP - Rounds and Reps)12:00 AMRAP 5 Pull ups 10 Push ups 15 Squats *Complete 5 Deadlifts (175/120) every minute, then pick up where you left…

171212

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Wells Street Fitness - CrossFitWarm-upCoach's ChoiceSkill/StrengthHalf Kneeling Bottom's Up Kettlebell Press (4x6 (each arm))Ring Rows (4x15)Russian Kettlebell Swing (4x10)MetCon - FitnessRat Race - Fitness (Time)6 Rounds for time: 125 Single Unders 15 Push Presses (95/65lbs) 15 Knees to ElbowsMetCon - PerformanceRat Race - Performance (Time)6 Rounds for time: 50 Double…

171211

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Wells Street Fitness - CrossFit Warm-up Coach's Choice Skill/Strength - Fitness FIT: Front Squat (5x5) FIT: Weighted Push up (5x6-10) Skill/Strength - Performance PER: Front Squat (6x2) Rounds 1-3 - Build up from 75%-85% 1RM Rounds 4-6 - 85-95% 1RM Record your heaviest set only. PER: Push-ups (Accumulate 50 Reps)…

Foundations M2D4

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Wells Street Fitness - FoundationsWarm-up2:00 Ski Erg 2 Rounds: 10 Russian Baby Makers 0:30 Lizard Lunge to Samson Stretch 5-8 Goblet Squats (Using Dumbbell) 5 Half Kneeling DB Presses (each arm)Skill/StrengthLearn: Front Squat Dumbbell Push Press Dumbbell ThrusterA: Front Squat (3x5)move up in weight each set, record your heaviestB: Dumbbell…

171209

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AnnouncementsSkill Preview 12/11-12/15 Monday- Front Squat, Push up Tuesday- KB Press, Ring Row, KB Swing Wednesday - Sumo Deadlift, Box Jump Thursday- Back Squat, Friday- Push PressWells Street Fitness - CrossFitWarm-upCoach's ChoiceMetCon - PerformanceKlepto (Time)4 Rounds for time of: 27 Box Jumps, 24" 20 Burpees 11 Squat Cleans, 145#In honor…

171208

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Wells Street Fitness - CrossFitWarm-upDynamics/Shoulder prep - Coach's Choice Barbell Warm Up - 3 Strict Press 3 Dip/Drive 3 Push Press 3 Press in Split 3 Jerk Balance 3 Split JerksSkill/StrengthSplit Jerk (8x2)8 Rounds: 2 Split Jerks Rounds 1-3 - 65-75% Rounds 4-5 - 75-85% Rounds 6-8 - 85-95% *rest…

171207

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Wells Street Fitness - CrossFitWarm-upCoach's ChoiceSkill/StrengthA1): Weighted Box Step up (4x5 (each leg))Barbell or kettlebells in front rack positionrecord heaviest set onlyA2): Single Arm Dumbbell Push Press (4x10 (each arm))record your heaviest set onlyB): Handle Squat (2xAMRAP)record your weight and most amount of reps completedMetCon - FitnessStop and Go -…

171206

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Wells Street Fitness - CrossFitWarm-up2 Rounds: 10 Dead Bugs (each side) 10 KB Romanian Deadlifts (1st round, 2nd round single leg - 5/leg) 10 Ring Rows 10 Half Kneeling DB/KB Presses (each arm) 3:00 guided mobility between sets (choose one body part to focus on)Skill/StrengthA1: Deadlift (5x5)60%1RM or +5-10lbs heavler…