Archive for January, 2015

Super Bowl Party at the Box…

Saturday, January 31st, 2015

All members are welcome to bring family to hang, eat and watch the game.  We set up a flatscreen and everyone is bringing a dish and BYOB.  We will have $5 and/or $2 boxes available.  See you all there! 5;30pm Start

Open Mat Tomorrow, 7am

Saturday, January 31st, 2015

Coach Jimmy will be having a 7am open mat tomorrow, Sunday 02/01. All are welcome!

Team Saturday

Saturday, January 31st, 2015

Minion-Partner-WOD

Warm-up:

Coaches choice

 

WOD:

For time

Partner WOD

60x Cleans (95#/65#)

60x Squats

60x Sit-ups

60x Thrusters (95#/65#)

60x Burpees

———-

One player works while other holds plank position. Partition workload as needed.

 

Post times to comments.

 

Skill of the month:

Muscle-ups

HIIT WOD For Saturday 01/31/15

Friday, January 30th, 2015

Warm up:

Coaches choice

 

WOD:

HIIT

Tabata style: 20/10

 

Row

Jumping Pull ups

Squats

Bicycles

Double unders/tuck jumps (MOD)

Row

 

*complete 8 full rounds before switching exercises.

Friday’s Program

Friday, January 30th, 2015

Burp_01_30_15

Warm up: 

Coaches choice

 

Work capacity:

12 min EMOM:

Odd: 10 cal row

Even: 30 sec Double Unders

 

WOD:

6 minute AMRAP

5x C2B pull-ups

8x Push-ups

12x Air squats

Rest 2 minutes

6 minute AMRAP

8x Wall balls (30/20)

12x Sit-ups

20x Double unders

 

Post reps to comments.

 

Skill of the month:

Muscle-ups

Thursday’s Program

Thursday, January 29th, 2015

Class_01_29_15

Warm-up:

Coaches choice

 

Work capacity:

10 Min EMOM

Odd: 10 Med Ball Cleans (20/14)

Even: 5-10 Strict Pull Ups

 

WOD:

15 minute AMRAP

3x Muscle-ups

6x Back squats (bw)

9x Cleans (bw)

 

Post rounds to comments.

 

Skill of the month:

Muscle-ups

“Bradshaw”

Wednesday, January 28th, 2015

bradshaw

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

 

He is survived by his parents, Paul and Mary, and brother Robert.

 

Warm-up:

Coaches choice

 

Muscle Up Skills:

Drill 1: (5) Strict/Jumping Pull Ups in false grip

Drill 2: (5) Hips to rings/Kipping on rings

Drill 3: (5-10) Ring Dips

**If you are proficient in muscle ups, replace muscle ups with hips to rings

DO 3 sets of each.

 

WOD:

“Bradshaw”

10 rounds for time of:

3x HSPU’s

6x Deadlifts (225/185)

12x Pull-ups

24x Double unders

 

Post time to comments.

 

Skill of the month:

Muscle-ups

CrossFit Merrick is back on schedule tomorrow, Wednesday.

Tuesday, January 27th, 2015

At-Home Chipper

Tuesday, January 27th, 2015

IMG_3202

 

 

Post time to comments.

All Classes for Tuesday will be cancelled. An “At Home” WOD will be posted. Post times to comments…

Monday, January 26th, 2015