WOD

August 1st, 2014

Friday 140801

Friday’s Program

Kids_08_01_14

Warm up: (15 min)

Coaches choice

 

Skill: (15 min)

Muscle ups

5 min Kipping

5 min Hands to hips

5 min Transition (up/down) 

 

WOD: (25 min)

10 rounds

11x SDHP (115/85)

200 meter run

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Muscle-ups


July 31st, 2014

Thursday 140731

“The Ramstein”

Class_07_31_14

Warm up: (15 min)

Coaches choice 

 

Strength: (20 min)

Snatch balance 1rm

 

“The Ramstein”

Compare to Saturday, April 24th, 2010

WOD: (25 min)

Comlete for time:

Run 200 meters

25x Pull ups

20x KB swings (55/35)

15x OHS (65/45)

10x Burpees

Run 400 meters

10x Burpees

15x OHS (65/45)

20 KB swings (55/35)

25x Pull ups

Run 200 meters

 

Post time to comments.

 

Cash out: (10 min)

200x Air squats to completion

 

Mobility: (5 min)

 

Skill of the month:

Double unders


July 30th, 2014

Wednesday 140730

Wednesday’s Program

CMC-Generic-1400x700

The Civilian Military Combine will be running our evening classes today. Please join us for a great afternoon!

 

Warm up: (10 min)

1 round of the CF Warm up

5 rounds of “Cindy” 

 

Skill: (10 min)

3 rounds of the Burgener Warm up

 

WOD: (25 min)

10 rounds

5x Hang power clean (135#/95#)

10x KB swings (53#/35#)

Every 90 seconds do 5x Bar over burpees

 

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Cash out: (10 min)

Tabata Abs

 

Mobility: (5 min)

 

Skill of the month:

Double unders


July 29th, 2014

Tuesday 140729

Tuesday’s Program

CMCBoxKB

 

The CMC is coming to CFM tomorrow night. All of our evening classes will be run by the CMC. Don’t miss this special event!!!

 

Warm up: (15 min)

5 min Double unders

Coaches choice

 

Work capacity: (15 min)

EMOM for 10 minutes

5x Deadlift (225/185)

15x Double unders

 

WOD: (25 min)

3 rounds

Run 800m

15x Toes to bar

12x Burpees

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Double unders


July 28th, 2014

Monday 140728

Monday’s Program

civilian-military-combine

The CMC will be at CrossFit Merrick on Wednesday 07/30.

 

Warm up: (15 min) 

Coaches choice

 

Strength: (20 min)

OHS 1rm

 

WOD: (15 min)

Max rounds in 8 minutes

5x Overhead squat (60% 1RM)

30x Push-ups

 

Post rounds to comments.

 

Cash out: (10 min)

Tabata Abs

 

Skill of the month:

Double unders


July 27th, 2014

Sunday 140727

Open Mat Tomorrow At 8 am.

There will be an open mat tomorrow morning at 8:00 am. All are welcome!


July 27th, 2014

Sunday 140727

There will be no daycare Sunday, 7/27


July 27th, 2014

Sunday 140727

Sunday’s Program

2013GamesPicture_rotator2

 

The 2014 CrossFit Games are on ESPN2. Tell your friends, tell your family! Have them watch what you do every day!!!

 

Warm up: (10 min)

100x Double unders

10x Pass throughs

10x PVC OHS

10x Banded good mornings

 

WOD: (30 min)

10 minute EMOM

Even: Thrusters (135/85)

Odd: Burpees

Each excercise, increase reps 1x each minute

3 mins rest

Then

EMOM

Increase reps on OHS 1x (95/65)

Plus 2x Burpees

(1x OHS, 2x Burpee / 2x OHS, 2x Burpee / 3x OHS, 2x Burpee / 4x OHS,  2x  Burpee and so on!) Till failure!

 

Post rounds to comments.

 

Strength: (15 min)

6-4-2 reps

Cleans (205/165)

Push jerks

Front squats

 

Mobility: (5 min)

4x 30sec banded shoulder capsule mob

6×30 sec banded over head squat holds

6 x :30 sec banded thoracic spine shoulder mobility

 

Skill of the month:

Double unders


July 26th, 2014

Saturday 140726

The Benchmark WOD Of The Week Is…

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July 26th, 2014

Saturday 140726

The CMC at CrossFit Merrick!

images

 

The CMC will be coaching the evening classes at CrossFit Merrick on Wednesday July 30th. There will be a social to follow the final class of the night! All are welcome!