Paul Roller

WOD 1/17

Warm-up Strength Front Squat (1RM) 1×10 2×5 1-2×3 1-3×1 Metcon Moderate intensity Recovery Metcon (AMRAP – Reps) AMRAP 12 2-4-6-8-etc. Alternating Double KB Lunges 53/35# Row for calories Beginner AMRAP 9 COPY

WOD 1/16

  Warm-up Heart racer Snatch BB warmup Clean and Jerk BB warmup   Olympic Lifting Oly meet style, 3 attempts per lift.   Snatch (1RM, any style)   Clean and Jerk (1RM, any style)   Recovery

wod 1/15

  Warm-up   Metcon High intensity   Metcon (Time) Every 6 min for 30 min: 10 Deadlifts 275/195# 20 Burpees 30 Wall Balls 20/14# 40 Double Unders Score is slowest round. Beginner RX+ DL 315/275# Burpees over the bar Wall… Read more »

WOD 1/14

Warm-up Metcon Active recovery Metcon (Time) 3 RFT 1 min Hollow Hold 1 min Superman Hold 1 min Wall Facing HS Hold Rest 2 min 3 RFT 1 min Wall Sit Hold 1 min Plate OH Hold 45/35# 1 min… Read more »

WOD 1/13

Basic Details PREVIEW Date: 01/13/2018 Program: CrossFit Locations:  Bed-Stuy, Clinton Hill, East Williamsburg, Williamsburg QOD Warm-up Skill Spend 10 min on Rope Climb technique. Metcon Moderate intensity Metcon (Time) For Time: 7 Rope Climbs 14 DB Squat Cleans 50/35# 21 Ring Rows… Read more »

WOD 1/12

  Warm-up   Strength Superset Every 2 min x5   Shoulder Press (5RM) 5×5 @ 90% of last week’s 5RM if you weren’t here.   MB Hand to Foot Passes (5×14 total passes)   Metcon Moderate intensity   Recovery  … Read more »

wod 1/11

Warm-up Strength Superset Every 2 min x5 Renegade Row (5×10 heavier than last week) Single Arm DB Upright Row (5×10 heavier than last week) Metcon High intensity Recovery Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Ring MU Squat Snatch Beginner 9-7-5… Read more »

wod 1/10

QOD   Warm-up   Strength Superset Every 2:30 x5   Back Squat (5RM) Or 5×5 @ 90% of last week’s 5RM if you weren’t here.   DB/KB Single Leg RDL (5×8 heavier than last week)   Metcon Low intensity  … Read more »

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WOD 1/9

OLYMPIC LIFTING Snatch Pull + Tall Snatch + Snatch Balance (3×5 @ Light to moderate weight) METCON (3 Rounds for Weight) Every 4 min for 12 min: 40/30 cal row In remaining time find a 1RM Snatch

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What To Expect From Your First CrossFit Class: By Assistant Head Coach Brittany Bolella

Having coached CrossFit for a few years, I’ve instructed many people taking their first ever CrossFit classes.  The most common statements I hear are along the lines of, “Today’s my first day, and I’m really nervous/intimidated/afraid.”  Sometimes people even start… Read more »