WOD

February 1st, 2015

Sunday 150201

Sunday’s Program

Kids_02_01_15

Warm up:

Coaches choice

 

Strength:

Push press

5-3-1 reps

 

WOD:

For max reps

15 minute time cap

50x Squats

50x Walking lunges

50x Box jumps

50x Wall ball (20#/14#)

Max reps Back squat (3/4 bw)

 

Post reps to comments.

 

Skill of the month:

Muscle-ups


January 31st, 2015

Saturday 150131

Super Bowl Party at the Box…

All members are welcome to bring family to hang, eat and watch the game.  We set up a flatscreen and everyone is bringing a dish and BYOB.  We will have $5 and/or $2 boxes available.  See you all there! 5;30pm Start


January 31st, 2015

Saturday 150131

Open Mat Tomorrow, 7am

Coach Jimmy will be having a 7am open mat tomorrow, Sunday 02/01. All are welcome!


January 31st, 2015

Saturday 150131

Team Saturday

Minion-Partner-WOD

Warm-up:

Coaches choice

 

WOD:

For time

Partner WOD

60x Cleans (95#/65#)

60x Squats

60x Sit-ups

60x Thrusters (95#/65#)

60x Burpees

———-

One player works while other holds plank position. Partition workload as needed.

 

Post times to comments.

 

Skill of the month:

Muscle-ups


January 30th, 2015

Friday 150130

HIIT WOD For Saturday 01/31/15

Warm up:

Coaches choice

 

WOD:

HIIT

Tabata style: 20/10

 

Row

Jumping Pull ups

Squats

Bicycles

Double unders/tuck jumps (MOD)

Row

 

*complete 8 full rounds before switching exercises.


January 30th, 2015

Friday 150130

Friday’s Program

Burp_01_30_15

Warm up: 

Coaches choice

 

Work capacity:

12 min EMOM:

Odd: 10 cal row

Even: 30 sec Double Unders

 

WOD:

6 minute AMRAP

5x C2B pull-ups

8x Push-ups

12x Air squats

Rest 2 minutes

6 minute AMRAP

8x Wall balls (30/20)

12x Sit-ups

20x Double unders

 

Post reps to comments.

 

Skill of the month:

Muscle-ups


January 29th, 2015

Thursday 150129

Thursday’s Program

Class_01_29_15

Warm-up:

Coaches choice

 

Work capacity:

10 Min EMOM

Odd: 10 Med Ball Cleans (20/14)

Even: 5-10 Strict Pull Ups

 

WOD:

15 minute AMRAP

3x Muscle-ups

6x Back squats (bw)

9x Cleans (bw)

 

Post rounds to comments.

 

Skill of the month:

Muscle-ups


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.