Month: October 2016

10.28.16

by cara jones, posted in WODs

2 Partner Team (Halloween Theme Team Names)

10min AMRAP:
25 Burpee over the Rower
25 Cal Row

Rest 5mins

10min AMRAP:
30 Hang Power Cleans (155/105)
90 Wallballs (20/14-10/9ft)
180 Double Unders

-Modify As Needed
-Partners Split Work as needed
-Teams Use Same Equipment
-Large Classes 1/2 class will start on opposite AMRAP

10.26.16

by cara jones, posted in WODs

hero-arthurlopez

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.

20min AMRAP:
5 pullups
10 pushups
15 air squats
5 pullups
10 Thrusters (95/65)

-Modify as Needed

10.25.16

by cara jones, posted in WODs

8 sets of Snatch Complex:
2 Snatch high pull + 1 Hang Snatch
-working from light to a moderately heavy load

For Time:
400m Run
50 Box Overs (24/20)
50 HSPU
400m Run
-14min Time Cap
-Modify as Needed