Archive for May, 2013

Back Squat

Friday, May 31st, 2013

Eric_05_31_13

Warm up:

Coache’s choice

 

WOD:

Rest as needed

Back squat 5-5-3-3-1x 

 

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Skill of the month:

Handstand push ups

“Diane”

Thursday, May 30th, 2013

KC_Kati_05_30_13

Warm up:

Coach’s choice

 

WOD:

3 rounds

21-15-9x reps

Deadlift (M225#/F185#) 

Handstand push-ups 

 

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Skill of the month:

Handstand push ups

Today’s Beating

Wednesday, May 29th, 2013

Warm up:
3 rounds, CF warm up

WOD:
Try to reach the Rx weight for each movement for 6 reps. If you end up with a weight lighter then the Rx weight, you must subtract that weight from the Rx and do that amount of Burpees x3 at the end of your WOD. This will count toward your time.

Use same bar load throughout. Hands can not come off the barbell at any point. If they do it will be a 15x Burpee penalty.

6 rounds for time:

6x Deadlift (M95#/F75#/MM75#/MF55#)

6x Bent row

6x Hang power clean

6x Thruster

6x Push-ups (hands on bar)

 

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Skill of the month:

HSPU’s

CFM Endurance WOD: 05/28/13

Tuesday, May 28th, 2013

3x Tabata sprints
5:00 minute recovery

The Program

Tuesday, May 28th, 2013

Murph_Class_05_28_13

 

Murph_05_28_13

 

CFM would like to thank Coach Dylan and everyone who participated in our Memorial Day “Murph.” Great work everybody!

Warm up:

Coach’s choice

 

WOD:

Max rounds in 15 minutes:

15x Sumo deadlift high-pull (M75#/F55#/MM55#/MF35#) 

10x Box jumps

 

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Skill of the month:

HSPU’s

“Murph”

Monday, May 27th, 2013

Michael Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

 

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

 

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Skill of the month:

HSPU’s

Memorial Day Schedule

Sunday, May 26th, 2013

There will only be a 9 am class tomorrow. All other classes will be cancelled for the day. Classes will resume on their regular schedule on Tuesday 05/28/13.

Memorial Day Murph At CrossFit Merrick

Sunday, May 26th, 2013

 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.
•    When Monday May 27, 2013 @ 9am (warm up starts promptly @ 9)
•    Where CrossFit Merrick
•    What ‘Murph’ named WOD – 1 mi. run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mi. run, (wearing body armor or 20lbs. vest if you have it)
•    Who Can Participate Anyone, modify as needed
Go to www.memorialdaymurph.com to register and donate to this worthy cause. We will not be collecting donations at the event. All members are welcomed to participate regardless of donation. If you plan on attending, please sign up here as well.
Everyone is encouraged to visit www.memorialdaymurph.com to learn more about this fantastic tradition and this amazing man.

Memorial Day Murph At CrossFit Merrick

Sunday, May 26th, 2013

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.
•    When Monday May 27, 2013 @ 9am (warm up starts promptly @ 9)
•    Where CrossFit Merrick
•    What ‘Murph’ named WOD – 1 mi. run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mi. run, (wearing body armor or 20lbs. vest if you have it)
•    Who Can Participate Anyone, modify as needed
Go to www.memorialdaymurph.com to register and donate to this worthy cause. We will not be collecting donations at the event. All members are welcomed to participate regardless of donation. If you plan on attending, please sign up here as well.
Everyone is encouraged to visit www.memorialdaymurph.com to learn more about this fantastic tradition and this amazing man.

Sunday’s Endurance WOD

Sunday, May 26th, 2013

Rowing, 1 min ladder
1 min on, 1 min off
1 min on, 50 seconds off
1 min on, 40 seconds off
1 min on, 30 second off
….down to 10 seconds off
Then back up…