WOD

July 24th, 2014

Thursday 140724

Thursday’s Program

Kids_headstand_07_24_14

Warm up: (10 min)

5 rounds of “Mary”

Work capacity: (15 min)

“Tabata”

L-sits (rings pull up bar or parralettes)

Then:

5 mins DU practice 

 

WOD: (25 min)

4 rounds 

5x Deadlift (315/215)

800 meter run 

5x Burpee box jumps (30/24)

 

Post time to comments.

 

Mobility: (10 min)

2×15 toe touches while toes elevated on a 15 LB plate

2×20 banded good morning 

4x :30 sec couch stretch each leg hold for leg

2x :30 sec each side seated Indian twist

 

Skill of the month:

Double unders


July 23rd, 2014

Wednesday 140723

Wednesday’s Program

MikeA_07_23_14

Warm up: (10 min)

5 rounds of “Mary” 

5x Inch worms

10x Leg circles on your back 

Up over to the floor and around R/L

 

Strength: (20 min)

15 mins to work up to a 3 rm box squat

 

WOD: (20 min)

30 sec row as fast as possible

2 min rest 

30 sec row as fast as possible

2 min rest

30 sec row as fast as possible 

Then:

7 min AMRAP 

7x Snatches (135/75)

7x OHS (135/75)

7x Pistols R/L

 

Post rounds to comments.

 

Mobility: (10 min)

5x:30 sec banded overhead squat hold

4x:30 sec thoracic spine shoulder

4x:30 sec distracted pigeon pose

 

Skill of the month:

Double unders


July 22nd, 2014

Tuesday 140722

Tuesday’s Program

DOB_07_22_14

 

The “Legend!” DOB!

 

Warm up: (20 min)

800 meter run

5x Inch worms

5x Elbow to ground lunges each R/L

Then:

“Tabata” 

Hollow holds 

Superman planks

Hand stand holds 

 

WOD: (30 min)

800 meter run 

50x Air squats 

25x HSPU 

1000 meter row

100x Sit ups

50x Box jumps (30/24)

800 meter run

25 minute cap

 

Post time to comments.

 

Mobility: (10 min)

10x Scorpions each side 

6x:30 Banded bully each shoulder 

3x:90 sec Banded splits

 

Skill of the month:

Double unders

 

 


July 21st, 2014

Monday 140721

Monday’s Program

Kids_07_21_14

 Our CrossFit Kids!

 

Warm up: (10 min) 

200 meter run 

25x Squats 

15x Push ups

 

Stretch: (10 min)

Leg swings

10x Front to back right leg and left

10x Side to side both legs 

Work on keeping your torso up right with no flex ion in your back and hips square

5x inch worms 

5x lunges elbows to floor each leg

 

Strength: (15 min)

15 min to establish 5 rm front squat

 

WOD: (15 min)

12 minute AMRAP

250 meter row or 200 meter run

6x Front squats (155/105)

6x Burpee box jumps (30/24)

 

Post rounds to comments.

 

Mobility: (10 min)

4 x:30 sec coach stretch each leg with band 

4 x:30 sec pigeon pose with band

3x:20 sec thoracic spine/shoulder stretch with barbell 

2×25 toe touches with toes on a 15 lbs. plate

 

Skill of the month:

Double unders


July 20th, 2014

Sunday 140720

Sunday’s Program

Tiki_07_20_14

 

Warm up: (15 min)

Coaches Choice

 

Strength: (20 min)

Bench press

3×20 reps

 

WOD: (20 min)

6 minute AMRAP

12x Straight-leg sit-ups

8x Hand release push-ups

Then rest 4 minutes

7 minute AMRAP

4x C2B

15x Double unders

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Double unders


July 19th, 2014

Saturday 140719

Bring A Friend Saturday!

snoopy

Warm up: (10 min)

Coaches choice

 

Skill: (10 min)

Review WOD movements

 

WOD: (40 min)

1 person working at a time

Buy in:

50x Wall ball (each person)

Then:

100x Sit-ups

75x Lunges (45/25) overhead

50x Box jumps (30”/24”)

25x Burpees

Cash out:

Run 800 meters (each person)

 

Post time to comments.

 

Skill of the month:

Double unders


July 18th, 2014

Friday 140718

The “Benchmark WOD Of The Week” Is…

wod-angie-crossfit-health-exercise-crossfit-pinterest


July 18th, 2014

Friday 140718

“BFF” Day Tomorrow!!

Grab a buddy and show them how we roll at CrossFit Merrick!!!

Daycare will be available for 8am Yoga and 9:15am class.


July 18th, 2014

Friday 140718

“Cardio Killer”

Tattoo_07_18_14

Warm up: (10 min)

Coaches choice

 

Strength: (20 min)

Clean 1rm

 

“Cardio Killer”

AMRAP for 20 minutes

Run/Row 400 meters

25x Double unders

5x Plate burpees

 

Post rounds to comments.

 

Mobility: (5 min)

 

Skill of the month:

Double unders


July 17th, 2014

Thursday 140717

Thursday’s Program

overly-manly-man-01-300x300

Warm up: (10 min)

Coaches choice

 

Strength: (20 min)

EMOM for 12 min

2x Back squat

Increase load by 10 lbs each minute

 

WOD: (25 min)

3 rounds for time of:

12x Push press (115/75)

12x Bar over burpees

Every 90 seconds do 10x Wall ball (20/14)

15 minute cap

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Double unders