Archive for May, 2012


Thursday, May 31st, 2012

Great to see you today Jack! Just like old times!

Compare to Saturday, May 28th, 2011

3 rounds, 1 minute at each station, total reps=score
Deadlift (225#/185#)
Sledghammer tire hits
KB swings (72#/44#)
Ball slams (20#)
KB snatch (35#/
Rest 1 minute


200 Sit-ups

First 50 reps with a 25lb plate, second 50 reps with medicine ball, last 100 no weight


Wednesday, May 30th, 2012

CrossFit Merrick Kids! Coming soon!

Compare to Saturday, July 23rd, 2011

Max rounds in 20 minutes
5x Pull-ups
10x Push-ups
15x Squats

Post rounds to comments.


Tuesday, May 29th, 2012

Compare to Monday, January 9th, 2012

3 rounds
21-15-9x reps
Deadlift (225#)
Handstand push-ups

Post time to comments.


Monday, May 28th, 2012

1 mi. run
100 Pull-ups
200 Push-ups
300 Squats
1 mi. run, (wearing body armor or 20lbs. vest if you have it)

Memorial Day “Murph” is a CrossFit tradition that honors the life of Lt. Michael Murphy, a Navy Seal killed in combat on June 28, 2005 in Afghanistan. Murph was a dedicated Navy Seal, a Long Island native and an avid CrossFitter.
Crossfit Merrick wants to give all of you this opportunity to honor one of our Nation’s greatest heroes by participating in a WOD that was one of Lt. Murphy’s favorites.

Memorial Day Schedule

Monday, May 28th, 2012

There will be a 9am sharp class Monday, May 28. All regular classes cancelled. Regular class schedule resumes on May 29, Tuesday. Enjoy the holiday.


Sunday, May 27th, 2012

3 rounds
1 minute each for max reps
Squat cleans (155#)
20 ft Shuttle sprints (20 ft forward + 20 ft backwards = 1 rep)
Push Jerk (155#)
Rest 1 minute

Cash out: 2k row

In memory of Hero Santora


Saturday, May 26th, 2012

Emily at “Friday Night Lights.”

Timothy Brenton
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.

He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.


Friday, May 25th, 2012

7 rounds
Run 400m
29x Back squat (135#/95#)

Post time to comments.

Friday Night Lights

Thursday, May 24th, 2012

Just a reminder that our “Friday Night Lights” competition begins tomorrow night 05/25/12 @ 6:30 pm sharp. Bring your “A” game!

The Program

Thursday, May 24th, 2012


Power Cleans
Starting with (65#/95#)
Do 1 rep every minute, adding 10# total every minute
Score=Round failed on & total weight


5 rounds
10x Push press (75#/115#)
12x Box jumps (24 inch/20 inch)