WOD

May 27th, 2015

Wednesday 150527

“Jerry”

jerry

 

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

 

Warm up:

3 Rounds

15x Sit-ups

15x Superman

15x Squats

15x Push-ups

 

WOD:

“Jerry”

For time:

Run 1 mile

Row 2K

Run 1 mile

 

Post time to comments.

 

Skill of the week:

Handstands


May 26th, 2015

Tuesday 150526

“The Granite Games Qualifier”

V01

 

The Granite Games Qualifier is coming and CrossFit Merrick has registered a Community Team that you can join!

 

The Granite Games Qualifier is a 4 week online competition that runs from June 17th to July 13th (one WOD a week just like the open.)

 

There are four divisions – Individual (Rx), Masters (40+,45+,50+) and Scaled.

 

Registration is only $25

 

Go to http://qualifier.thegranitegames.com/ – choose your division and register with our existing community team.


May 26th, 2015

Tuesday 150526

Tuesday’s Program

Murph_05_26_15

 

Congratulations to all who participated in “The Murph Challenge!” Great job to all, and thank you!

 

Warm-up:

3 Rounds

100x Singles

25x Squats

5-10x Dips (static or dynamic)

10x Diamond push-ups

 

Skill:

Hand stand walk/hold/shoulder taps on plates

 

WOD:

7 RFT:

200 meter run

10x Pistols (alternate)

5x Burpees

3x Muscle-ups

 

Post time to comments.

 

Skill of the week:

Handstands


May 25th, 2015

Monday 150525

“Murph”

Michael Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

 

Warm-up:

Athlete’s choice

 

 WOD:

Murph-WOD-banner

 

 

Post time to comments.


May 25th, 2015

Monday 150525

CFM Thanks All Our Veterans!

Crossfit-Murph-shirt-logo1


May 24th, 2015

Sunday 150524

Holiday Schedule

Tomorrow May 25th (Memorial Day,) will be our annual “Memorial Day Murph.” Warm-up will start at 9:00 am and WOD to follow. After the workout we will be having food and refreshments at the box. There will be no regular classes tomorrow! See you all there!


May 23rd, 2015

Saturday 150523

Sunday’s Program

Warm up:

Coache’s Choice

Skill: Toes to Bar

Work Capacity:

10 min EMOM

odd: 5-10 unbroken toes to bar

even: 3 Deadlift+3 hang cleans+3 front squats (increase load)

Wod:

5 rounds
25x Squats
9x Power clean (135#/95#)
7x Strict pull-ups
Run 400m


May 23rd, 2015

Saturday 150523

“2014 Team Series, Event 7”

Jay_05_23_15

Warm-up:

Coaches choice

 

WOD:

“2014 Team Series, Event 7”

 

Teams of 2

50x Deadlifts (225/155)

50x HSPUs

 

While one partner deadlifts, the other holds in the hang position.

 

While one partner does HSPUs, the other holds a handstand.

 

Post time to comments.

 

Skill of the week:

Toes to bar

 


May 22nd, 2015

Friday 150522

The “Murph” Challenge

Murph

 

Please donate to “themurphchallenge.com”

Where: CrossFit Merrick

When: Monday (Memorial Day) May 25 th

Time: 9:00 am

BBQ to follow!!!


May 22nd, 2015

Friday 150522

And the Paleo Challenge Winner is…

Third Place - Olga — 134 pts
Second place -  Marc T. — 143 pts
First place - Kelly M. — 156 pts !!!!!

Congratulations to everyone who participated!!! Great work.