Archive for June, 2012

Burner

Saturday, June 30th, 2012

4 rounds
Run 400-800-1200-1600m
21x KB swing (53#/36#)

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CFM BBQ 2012

Friday, June 29th, 2012

Tomorrow, June 30th, 3 pm to 8 pm, we will be having our first annual CrossFit Merrick BBQ. It will be held at the Box. Food will be provided. It is “BYOB” bring your own beverage. Friends and family are invited. There will be games and activities for the kids. There is a sign-up at the Box. Please let us know if you are attending and how many people will be in your party. Rain or shine, we’ll see you there! Make sure your kids have a bathing suit, there will be a water slide!!!

“Filthy Fifty”

Friday, June 29th, 2012

Compare to Friday, February 3rd, 2012

Complete for Time:

50x Box jumps, 24 inch box
50x Jumping pull-ups
50x Kettlebell swings, 1 pood
50x Walking Lunge
50x Knees to elbows
50x Push press, 45 pounds
50x Back extensions
50x Wall ball shots, 20 pound ball
50x Burpees
50x Double-unders

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The Program

Thursday, June 28th, 2012

Kristian and Geniece from CrossFit Waitakere,
New Zealand. It was great to see you guys!

Strength:
Overhead Squat
5-5-5-5-5 reps

Burner:
“Annie”
50-40-30-20-10 reps of:
Double unders
Sit ups

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Today’s Program

Wednesday, June 27th, 2012


Compare to Monday, August 22nd, 2011

For time
150x Box jumps (24 inch / 20 inch)
Run 1200m

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Tribute To Jack

Tuesday, June 26th, 2012

Max rounds in 20 minutes
10x Thruster (115#)
10x KB swing (53#)
10x Burpees

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New!!! Added Daycare AM Hours…

Monday, June 25th, 2012

New!!! Added Daycare AM Hours…

Beginning 6/25/12 there will be consistant AM Daycare hours. The hours are as follows: Monday 9-11am, Wednesday 9-11am and Friday 8:30am-10:30am.

The fees are as follows: $5 (1-2 kids) $10 (2-4 kids)
Monthly Unlimited $35 (save $ if you attend at least 2xs weekly)

*Evenings and Saturdays remain the same.

“Nicole”

Monday, June 25th, 2012

AMRAP for 20 minutes
400 meter run
Max reps pull ups

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Sunday Funday

Sunday, June 24th, 2012

Compare to Monday, January 11th, 2010

3 ROUNDS FOR TIME OF:

50 JUMPING JAX

50 AIR SQUATS

25 CLEANS – BB ONLY

25 PUSH PRESSES – BB ONLY

25 POWER CLEAN, SQUAT, PRESS – BB ONLY

50 AIR SQUATS

50 JUMPING JAX

CONCEPT:
Development of aerobic capacity and anaerobic endurance through intense training.  Follow today’s program, in order, with little to no rest!!  We’re only using Barbell (BB) weight today –no added loads, but as you progress, you’ll be happy with this detail with the programming.  This is a great program for the road, or even with no access to Barbells, as it can be done with dumbbells as well.

TIPS:
For proper technique on Air Squats.  Flat feet, chest out, do not allow your knees to track forward beyond your toes, maintain solid lumbar curve.

Your Cleans will begin with your chest out, tight lumbar curve, feet shoulder width [or narrower] apart.  Shrug up, drop slightly under your bar, catch at shoulder height.  The Power Clean, Squat, Press begins in your ‘down’ deadlift position, chest out.  Drive up, shrug bar upward toward shoulders, drop under the weight load, catching it at shoulder height into a deep Squat.  You then drive the weight upward into a shoulder press [Thruster movement].

SUBSTITUTES:
For the Cleans, if you have no access to a Barbell, grab a Med Ball or Dumbbells and execute the same movement.

“Fight Gone Bad!”

Saturday, June 23rd, 2012

Compare to Saturday, April 14th, 2012

drink_the_kool_aid_proof

Three five minute rounds of:

Wall-ball, 20/14 lbs. ball, 10 ft target (Reps) 1 minute

Sumo deadlift high-pull, 75/55 lbs. (Reps) 1 minute

Box Jump, 20″ box (Reps) 1 minute

Push-press, 75/55 lbs. (Reps) 1 minute

Row (Calories) 1 minute

Rest 1 minute

In this workout you move from each of five stations after a minute. The clock does not stop or rest 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.