Archive for November, 2009

Monday, November 30th, 2009

CrossFit Merrick will be adding two new classes. Monday 6:00 am and Thursday 6:00 am. This will start on Thursday December 3.

For time:

Monday, November 30th, 2009


We swear they get easier!!!

Run 1 mile


Complete 6 rounds of:

12 Hang Clean and Press (95lbs/M – 65lbs/F)

12 Kettlebell Swings (55lbs/M – 35lbs/F)

12 GHD Sit-ups


Run 1 mile

Building on overall aerobic and anaerobic capacity through intense exercise.
Complete today’s program with high intensity, with little to no rest.

If you need any rest at all, try to rest only after your first run. Keep it to
a minimum and go hard. On your HCPs, watch video for demonstration on
technique. At the top of the press, lock out and squeeze as if pushing up
through the ceiling. On the GHD Sit Ups, get a warm up on these as with any
exercise.  Add the move to today’s movement prep. Take them slow at first,
before really getting some intense ones. Kettlebell Swings: head up, straight
back, maintaining your lumbar curve, chest out, hip snap forward creating the
momentum to drive the weight up. Lock elbows for full swing overhead.

Sunday, November 29th, 2009


400 meter Walking lunge

Post time and number of steps to comments.

“Fight Gone Bad!”

Saturday, November 28th, 2009


Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Run 10K

Friday, November 27th, 2009

CHCT firefighters 1.jpg


Thursday, November 26th, 2009


In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

First posted 9 June 2008

For time:

  • Run 800 meters
  • Run 400 meters backwards
  • Run 800 meters
  • Run 400 meters backwards

We are thankful for our Country, and those who keep it FREE! Happy Thanksgiving!

AMRAP for 20 minutes:

Wednesday, November 25th, 2009


Audrey can’t wait to coach class today!

5 Thrusters (95 lbs./M – 65 lbs./F)

7 Hang Power Cleans (95 lbs./M – 65 lbs./F)

10 SDHP (95 lbs./M – 65 lbs./F)

12 Jump Squats

For time:

Tuesday, November 24th, 2009


150 Wall Ball Shots, 20 lb. ball

If you rest, rest in a handstand against the wall.

Monday, November 23rd, 2009

There will be no class on Friday, November, 27th. Classes will resume on Saturday, November 28th.

“Monday Mash”

Monday, November 23rd, 2009


The CrossFit Pyramid.

10 rounds, for time:

10 Barbell Push press – 95lbs/M – 65lbs/F

8 Push-ups

6 Burpees

4 Pull-ups

Building on aerobic conditioning through sustained, intense work.

Go hard on intensity, especially powering through the Push Presses!  Go as fast as you can, for the best time.

For Push Presses, use Dumbbells or with no weights, perform 20 Air Shoulder Presses for each round.
Everything else can be completed anywhere, with no weight required.