WOD

February 25th, 2017

Saturday 170225

Saturday’s Program

Audrey_Ben_02_25_17

Warm-up:

Coaches choice

 

Strength:

Hang clean 

5-5-3-3-1-1 reps

(Reps must be tap and go)

 

WOD:

6 RFT

3x Hang Cleans (165 / 125)

6x Shoulder to Overhead (165 / 125)

400m run

 

Post time to comments.


February 24th, 2017

Friday 170224

Friday’s Program

Jordan_02_24_17

Warm-up:

Coaches choice

 

Strength:

KB Windmill

50x R

50x L

 

WOD:

“Tabata”

(55 / 35)

KB Swings

KB Cleans

KB Front Squats

KB Snatch

KB Hand 2 Hand Swings

 

Post reps to comments.


February 23rd, 2017

Thursday 170223

CrossFit Open 2017

img_20170108_110558_01-01-484x272

The Open is here! Join us at the box tonight at 7:30 pm for the announcement of 17.1. If you haven’t registered, there is still time! Make sure you register under our team, CrossFit Merrick. See you all on tonight!


February 23rd, 2017

Thursday 170223

Thursday’s Program

Dan_02_23_17

“Eagle Dan”

 

Warm-up:

Burgener warm-up (Snatch)

 

Strength:

Squat snatch

1RM

 

WOD:

5 rounds

30x Wall ball (20 / 14)

5x Squat snatch (60-70% 1RM)

Rest 2 minutes

 

Post time to comments.


February 22nd, 2017

Wednesday 170222

“350”

Class_02_22_17

12:30 with the ladies!

 

Warm-up:

Coaches choice

 

Strength:

Deadlift 

5×5

75-75-80-80-85%

 

WOD:

“350”

7 RFT

10x Pull-ups

20x Burpees

20x Sit-ups

 

Post time to comments.


February 21st, 2017

Tuesday 170221

Tuesday’s Program

CFM_Teens_02_21_17

Warm-up:

Coaches choice

 

Strength:

Work up to (bw) Power clean

 

WOD:

9 rounds

3x Power clean (bw)

Row 200m

 

Post time to comments.


February 20th, 2017

Monday 170220

“The Burner”

Mary_02_20_17

Warm-up:

Coaches choice

 

WOD:

“The Burner”

Compare to Thursday, November 6th, 2014

For time:

Stage 1:

Complete as many reps as possible in 10 min:

Barbell Hang Clean and Press (65 / 45)

Then: Stage 2

Complete 5 Rounds of:

5x Step-ups, 20” Box, Barbell overhead, alternating, 5x each leg

15x Box Jumps, 24” Box

Then: Stage 3

Complete 2 Rounds of:

10x Back Squats (65 / 45)

20x Mountain Climbers, 4 Count

There are no rests today, however, if you need to rest, all are to be done in the PLANK POSITION, resting on elbows.

 

Post reps and time to comments.


February 19th, 2017

Sunday 170219

Sunday’s Program

Jose_02_19_17

Warm-up:

Coaches choice

 

Strength:

Deadlift

5×5

 

WOD:

5 RFT

15x Thruster (135 / 95)

20x Bar facing burpees

20x C2B

15x HSPU

 

Post time to comments.


February 18th, 2017

Saturday 170218

Saturday’s Program

Chris_02_18_17

Warm-up:

Coaches choice

 

WOD:

Teams of 3

Run 200m

150x Thrusters (95 / 65)

Run 200m

150x Pull-ups

Run 200m

150x Burpee box jumps 

Shared reps / tag team

 

Post time to comments.


February 17th, 2017

Friday 170217

Pull Up Clinic Rescheduled

Due to the passing of Jimmy’s father, we are rescheduling the pull up clinic to March 4th, Saturday 1-2:30pm. Thank you for understanding. We hope everyone can still make it.