15mins Pull-up/MU Skillwork
For Time:
1000m Row
100 DU
1 mile Sprint
Month: October 2016
10.31.2016
Happy Halloween!!
Record board day!!!
Take 20 minutes to find a heavy 1 rep max snatch.
7 min AMRAP:
burpee box jump overs (24/20)
10.28.16
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
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
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
