by rmartinez | Mar 21, 2018 | WOD Archive, workout of the day
Schedule ALERT Saturday, March 24th Open Gym Only from 9AM to 10AM ran by Vicki Burpee Challenge 81/20 Warm up: Coach’s Choice + 12 Wall Balls A. Every 5 minutes, for 30 minutes (6 sets) for max weight successfully lifted: Row 500 Meters 5 Clean & Jerks N.- 3 mile...
by rmartinez | Mar 20, 2018 | WOD Archive, workout of the day
Burpee Challenge 80/21 Warm up: Coach’s Choice + 13 Wall Balls C. E3MOM, for 15 minutes (5 sets): Bench Press x 4-6 reps (5-10% heavier than last week) at 30 past the hour AMRAP in 15 minutes of: 5 Strict Pull-Ups 10 Strict Handstand Push-Ups (or L-Seated DB/KB Presses) 20 Air Squats at 50 past the hour EMOM for 6 minutes: Minute 1 – 8-10 Ring Rows Minute 2 – 45 Second Plank N.- E5MOM for 15 minutes 500 meter...
by rmartinez | Mar 19, 2018 | WOD Archive, workout of the day
Burpee Challenge: 79/22 Warm up: Coach’s Choice + 14 Wall Balls C.Every 10 minutes, for 40 minutes (4 sets): Run 400 Meters 15 Burpee Box Jump-Overs (20/24) 20 Alternating Single-Arm Kettlebell Snatches (16/24) Run 400 Meters N. 10K...
by rmartinez | Mar 18, 2018 | WOD Archive, workout of the day
Join us Sunday, March 25th for “The INCLINE” Burpee Challenge: 78/23 Warm up: Coach’s Choice + 15 Wall Balls C. Back Squat E2MOM, for 10 minutes (5 sets): 6 reps @ 65% 4 reps @ 75% 2 reps @ 85% 2 reps @ 90% 1 rep @ 95% followed by… One set of Back Squat x Max Unbroken Reps @ 87% at 40 past the hour 3 rounds of: 50 Double-Unders/ 150 Singles 15 Toes to Bar 16 Kettlebell Thrusters, total (16/24) N. 10-9-8-7…1 of: Glute ham raise...
by rmartinez | Mar 17, 2018 | WOD Archive, workout of the day
“Artie” AMRAP in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Squats 5 Pull-Ups 10 Thrusters (95/65 lb) Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella. The “Artie” Hero WOD was first posted on CrossFit main site as the workout of the day for Sunday, October 23, 2016...
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