Archive for March, 2012

Dead Fran

Saturday, March 31st, 2012

21-15-9

Deadlifts (185/225)
Chest to bar pull ups

Skill work: core and posterior chain!

Compare to CFM practice games wod!

Saturday’s Thrashing

Saturday, March 31st, 2012

Voidness is that which stands right in the middle between this and that. The void is all-inclusive, having no opposite – there is nothing which it excludes or opposes. It is living void, because all forms come out of it and whoever realizes the void is filled with life and power and the love of all beings. — Tao of Jeet Kune Do, by Bruce Lee

3 rounds
15x Pistols, left leg
10x Knees to elbows
15x Pistols, right leg
20x Push-ups

Post rounds to comments.

Team Deadlift Ladder

Friday, March 30th, 2012

1-10-1 ladder, teams of two, bar may not be set down until all reps completed
Deadlift (135#/95#)

If either one of your bars touch the ground for longer than 1 second the team must run 400 meters.

Post rounds to comments.

The Program

Thursday, March 29th, 2012

Max rounds in 15 minutes of:
7x Burpee-pull ups
7x Front squat (155#/95#)

Post rounds to comments.

Today’s Beating

Wednesday, March 28th, 2012

For time
Run 1000m
30x Handstand push-ups
Row 1000m

Post time to comments.

Team Tuesday!

Tuesday, March 27th, 2012

Split Up into 2 Man Team (paired by the coach)

20 Minute AMRAP of…

5 Power Cleans (115#/75#)

10 Wall ball (20#/14#)

*While 1 partner is performing cleans & wall balls, the other partner is resting, while coaching/ counting reps in a chair wall position(athlete is against wall with legs in a 90 degree position with heels directly under knees.)  DON’T make your partner wait too long!

Your score is TOTAL REPS!

Cash out: Relay 100 meter SPRINTS! You go, I go

Fuzzy 50

Monday, March 26th, 2012


1 round, 50x reps each

Pull-ups
Burpees
Box jumps
Push-ups
Sit-ups
Walking lunge steps
Knees to elbows
Dips
Double unders
Squats

Post time to comments.

Final CrossFit Games WOD 12.5

Sunday, March 25th, 2012

Excellent job today everybody! A special thanks to Coach Joey A., thank you for your hard work. Thank you to all of you, keep up the hard work and the warrior spirit that you all brought to the games. Share with the rest of our members what you have learned and taken from being in the arena! From Audrey and I, great job and thanks!

Arnie Hero WOD

Sunday, March 25th, 2012

Hero WOD

For time, use a single 53/25#KB
21x Turkish get-ups, right arm
50x Swings
21x Overhead squats, left arm
50x Swings
21x Overhead squats, right arm
50x Swings
21x Turkish get-ups, left arm

The Final Open WOD 12.5

Saturday, March 24th, 2012

12.5 OPEN!!!
Be ready CFM for the final WOD tomorrow morning at 9:15am. Don’t forget to sign up for your heat when you enter the box.

To celebrate and honnor our hard work, we’d like to invite ALL of CrossFit Merrick to party with us after we wod with some food and drinks around 10:30a.m. Invite anyone!!

See you in the am!! Rest up.