WOD

January 28th, 2015

Wednesday 150128

“Bradshaw”

bradshaw

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

 

He is survived by his parents, Paul and Mary, and brother Robert.

 

Warm-up:

Coaches choice

 

Muscle Up Skills:

Drill 1: (5) Strict/Jumping Pull Ups in false grip

Drill 2: (5) Hips to rings/Kipping on rings

Drill 3: (5-10) Ring Dips

**If you are proficient in muscle ups, replace muscle ups with hips to rings

DO 3 sets of each.

 

WOD:

“Bradshaw”

10 rounds for time of:

3x HSPU’s

6x Deadlifts (225/185)

12x Pull-ups

24x Double unders

 

Post time to comments.

 

Skill of the month:

Muscle-ups


January 27th, 2015

Tuesday 150127

CrossFit Merrick is back on schedule tomorrow, Wednesday.


January 27th, 2015

Tuesday 150127

At-Home Chipper

IMG_3202

 

 

Post time to comments.


January 26th, 2015

Monday 150126

All Classes for Tuesday will be cancelled. An “At Home” WOD will be posted. Post times to comments…


January 26th, 2015

Monday 150126

Monday Class Schedule: There will be a 4 and 530pm class this evening only. All other classes cancelled.


January 26th, 2015

Monday 150126

Monday’s Program

Kids_01_26_15

Warm-up:

Coaches choice

 

Work capacity:

EMOM for 10 minutes

Odd: 30 seconds Double Unders

Even: 5x Deadlifts, 5x Hang Cleans, 5x Front Squats (65/45)

 

WOD:

Max rounds in 16 minutes

2x HSPU’s

4x C2B pull-ups

6x Hang squat cleans (115/75)

 

Post rounds to comments.

 

Skill of the month:

Muscle-ups


January 25th, 2015

Sunday 150125

Sunday’s Program

Class_01_25_15

Warm up:

Coaches choice

 

Strength:

Thruster

3-3-3 reps

 

WOD:

Max rounds in 20 minutes

Row 200m

10x Handstand push-ups

20x Box jumps (24”/20”) 

30x Double-unders

 

Post rounds to comments.

 

Skill of the month:

Muscle-ups


January 24th, 2015

Saturday 150124

Fight Gone Body

 

Warm up:

Coaches choice

 

Work capacity:

Every minute on the minute for 12 minutes
1x Deadlift (Increase weight each round)
5x KB swings (72/53)

 

WOD:

Compare to Thursday, May 9th, 2013

3 rounds for total reps

1 minute each

Burpees 

Pull-ups 

Push-ups 

Squats 

Sit-ups 

Rest 

 

Post time to comments.

 

Skill of the month:

Muscle-ups


January 23rd, 2015

Friday 150123

HIIT WOD For Saturday 01/24/15

Warm up:

Coaches choice

 

WOD:

HIIT

EACH ROUND IS 3 MINUTES LONG, REST 1 MINUTE IN BETWEEN EACH ROUND

 

3 ROUNDS

 

Round One:

10x Burpees

20x Mountain Climbers

10x Jump Squats

 

Round Two:

8x OHS

6x Push ups

10x Lunge Jumps

 

Round Three:

5x ring rows

5x Box Jumps

10x KB Swings

 

Round Four:

10x Speed Skaters (lateral jumps)

8x Plank to Pushup

5x Thrusters


January 23rd, 2015

Friday 150123

Friday’s Program

Jimmy_01_23_15

 

No rep bro!

 

Warm up: 

Coaches choice

 

Work capacity:

12 minute EMOM

Odd: 30x Double-unders

Even: 30x Sit-ups

 

WOD: 

Max rounds in 15 minutes

Add 3 reps to each successive round; 3x-6x-9x…etc.

3x Thruster (100/65)

3x Chest to bar pull-ups

 

Post rounds to comments.

 

Skill of the month:

Muscle-ups