
100x Push-ups
40x Sit-ups
30x Box jumps
20x Push-ups
10x L pull-ups
100x Burpees

100x Push-ups
40x Sit-ups
30x Box jumps
20x Push-ups
10x L pull-ups
100x Burpees

For time:
Men – 52x Clean to overhead press (135#)
Women – 59x Clean to overhead press (85#)
Skill Work:
Intervals
Run 3×1200m
Rest 2 minutes between intervals

Pull-ups
Squat-jumps
Skill Work:
For max rounds
Rest 1 minute between rounds, add 20#m/10#f per round, continue until failure
2x Front squat (starting weight is 75#m/45#f)

50x Squats
20x Ring push-ups
12x Pull-ups
6x Burpees
Skill Work:
1 RM Deadlift

How to eat.
15x Thrusters (95#/65#)
Run 400 meters
Skill Work:
Woody Band Drills
Compare to Saturday, February 27th, 2010

This program is completed for time. A good time is under 20 minutes. Weight load for men is 135 lbs and 95 lbs for women on a Barbell for Deadlifts and Floor Wipers. Clean and Presses are done with 40 lb Dumbbells for men and 15 lbs for women.
25x Pull-ups
50x Deadlifts (135#/95#)
50x Push-ups
50x Box Jumps
50x Floor wipers
50x Single arm DB Clean & Press (40#/15#)
25x Pull-ups
Skill Work:
Run 1 mile then Row 1 mile
Concept:
Development of aerobic and anaerobic endurance through intense work, with no rest!! Complete the benchmark workout that made the “300” actors. Repetitions equal 300. Complete this for time, maintaining good technique. Instruction will be given prior to workout. A good time to shoot for is under 20 minutes. The BONUS can be performed after a decent rest. Complete every stage of repetitions before moving onto the next movement.
Tips:
Have plenty of water!!
Pre-stage all stations so you can work more efficiently. Clean and Presses are performed with one hand at a time with a KB or DB.

Bar may not be set down, rest load on thighs or in hip crease
100x Hang power clean (115#/75#)
Post times to comments.
Skill Work:
Max reps in 12 minutes
2 x Handstand push-ups
10 x Leg raises
Just a reminder, there are no classes today. Classes will resume tomorrow at there regular times. 07/05/10
There will be no classes, July 4th and 5th. CrossFit Merrick wishes all our members a wonderful Independence Day, and to remember all of those who gave the ultimate sacrifice to allow us to live under the banner of Freedom.
Starting tomorrow, July 1, 2010, 5:30 pm classes will be added to the schedule for Tuesday and Thursday.
Starting July 1, 2010 we will be adding a 5:30 pm class on Tuesdays and Thursdays.
There will be no classes on Memorial Day. Enjoy your weekend!
We will be having our second official CrossFit social @ Bracco’s in Freeport. It will begin between 6 and 6:30. We look forward to seeing you all there.
The Transformation In The Park Boot Camp will continue this Sunday at 9:30 at the Norman J Levy Park and Preserve in Merrick, New York (NY). We had a great turnout last week. Let’s make this one even better.
The Grand Opening for CrossFit 516 has been rescheduled for next Saturday, March 6th.

Our friends at CrossFit 516 are having a Grand Opening on Saturday, February 27th at 3:00 pm. There will be a WOD and a Social to follow. All are welcome. Let’s turn out and give our friends at 516 support.

Do you want to take CrossFit, but feel you are not in good enough shape? Are you intimidated, or not sure about CrossFit workouts? Our CrossFit Boot Camp will teach you everything you need to know to become one of our CrossFit Athletes. Learn all the basic movements and get in shape for CrossFit.
Boot Camp Summery
Duration: 4 Weeks (2 Classes per week)
Class Size: 4 to 10 people to allow for individual coaching.
Typical Session: Warm up, skills instruction and practice, end with a workout.
Cost: $175 ($25 Discount for Military, Police, Fire, Students or if you sign up with a friend)