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180118

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Wells Street Fitness - CrossFitWarm-upCoach's ChoiceMetCon - FitnessFIT: Push Press (5x5)5-10lbs heavier than last exposure. Use the same weight for all sets.FIT: Ring Rows (5x10)Skill/Strength - PerformancePER: Push Press (4x4 (75-85% 1RM))PER: Ring Rows (4x12)MetconTeamwork Makes the Dream Work (AMRAP - Rounds and Reps)With a Partner 15:00 AMRAP 15 Sumo…

180117

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Wells Street Fitness - CrossFitWarm-upCoach's ChoiceMetCon - FitnessFIT: Back Squat (5x5)+5-10lbs heavier than last exposure. Use the same weight for all 5 sets.Skill/Strength - PerformanceBack Squat (4x4 75-85% 1RM)MetCon - FitnessFIT: Mini-Cindy (AMRAP - Rounds and Reps)12:00 AMRAP 5 Pull ups 10 Push ups 15 SquatsMetCon - PerformancePER: Mandy (AMRAP…

180116

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Wells Street Fitness - CrossFitWarm-upCoach's ChoiceSkill/StrengthA1: Romanian Deadlift (3x8)Handstand Hold (3x1:00)MetCon - FitnessMeadow Maker - Fitness (AMRAP - Rounds and Reps)10:00 AMRAP 15 Wall Balls 125 Single UndersMetCon - PerformanceMeadow Maker - Performance (AMRAP - Rounds and Reps)10:00 AMRAP 15 Wall Balls 75 Double UndersCool Down1:30 2-Way Calf Stretch (per…

180115

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Wells Street Fitness - CrossFitWarm-upCoach's ChoiceSkill/StrengthFBB Dumbbell Complex (Work up to heavy set of 5+5+5)FBB Dumbell Complex: 5 Single Arm Push Press 5 Single Arm Push Jerk 5 Single Arm Split Jerk in 15:00: Work up to max in 4-5 sets. You must complete the entire complex without putting the…

180113

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Wells Street Fitness - CrossFitWarm-upCoach's ChoiceMetconTriple Entente (AMRAP - Reps)EMOM 30:00 In Teams of 3: Partner 1, AMRAP: Calorie Row Partner 2, AMRAP: Weighted Sit up (40/20lbs) Partner 3, AMRAP: Double UndersCool DownSpend at least 5:00 on the following circuit Downward Dog Lizard Lunge Cossack Squat Pigeon Pose

180112

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Wells Street Fitness - CrossFitWarm-upCoach's ChoiceSkill/Strength - FitnessIn 12:00FIT1: Front Squat (5x5)+5-10lbs heavier than last exposure. Use the same weight for all 5 sets.FIT2: Side Plank Hold (4x0:30 (each side))add a rotation with light DB or plate if neededSkill/Strength - PerformancePER1: Front Squat (4x4 75-85% 1RM)PER2: Side Plank Hold (4x0:30…

170111

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Wells Street Fitness - CrossFitWarm-upCoach's ChoiceSkill/StrengthA: Split Jerk (6x3)rest 1:00-1:30 between sets. Start around 60% 1RM and move up in weight each set.B: Bulgarian Split Squat (2x20 (1010 tempo, each leg))MetCon - FitnessBrooklyn Bash - Fitness (AMRAP - Rounds and Reps)12:00 AMRAP 15 Russian Kettlebell Swings (53/35lbs) 10 Single Arm…

180110

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Wells Street Fitness - CrossFitWarm-upCoach's ChoiceSkill/StrengthIn 15:00 Accumulate: 3x (1 Turkish Get Up +3 Windmills (each arm) 3x6 Single Arm DB Row (each arm) 3:00 of Plank holdTurkish Get up + Windmill (3x1+3 (each arm))DB Single Arm Row (3x6)Record Highest WeightMetCon - Fitness17.None - Fitness (Time)For time: 10 Sumo Deadlift…