Archive for February, 2016

Monday’s Program

Monday, February 29th, 2016

CF_Open16_1

Warm-up:

Coaches choice

 

Work capacity:

Run/Row 200m x 5 

Rest 1 minutes between rounds

 

WOD:

50-40-30-20-10x

KB swings (53 / 35)

Sit-ups

Jump squats

 

Post time to comments.

 

Skill of the week:

Double unders

Sunday’s Program

Sunday, February 28th, 2016

Brendon_Jess_02_28_16

Warm-up:

Coaches choice

 

Work capacity:

7 minutes of…

5x (unbroken) Med ball clean (30 / 20)

7x Med ball press 

9 calorie row

 

WOD:

20 minute AMRAP

25ft. Walking lunges w/plate (45 / 35)

8x Burpees on plate

25ft. Walking lunges w/plate (45 / 35)

8x Push-ups

 

Post rounds to comments.

 

Skill of the week:

OHS

Saturday’s Program

Saturday, February 27th, 2016

Denise_02_27_16

Warm-up:

Coaches choice

 

Work capacity:

5 minute work capacity…

5x Pull-ups

7x Burpees 

9x Squats

 

WOD:

3 RFT 

Run 400m

30x Double unders

20x KB swings (70 / 53)

15x Burpees

5xL/5xR Snatches (53 / 35)

 

Post time to comments.

 

Skill of the week:

OHS

Friday’s Program

Friday, February 26th, 2016

CF_Open_16.1

Warm-up:

Coaches choice

 

Skill:

OHS drills

2 rounds of…

10x OHS w/PVC 

10x OHS w/PVC against wall

10x OHS med ball wall squats 

(2nd round use Barbell if Technique is good)

 

Strength:

1RM Hang snatch

 

WOD:

4RFT

20x OHS (115 / 75)

20x Box jumps (30” / 24”)

 

Post time to comments.

 

Skill of the week:

OHS

Thursday’s Program

Thursday, February 25th, 2016

crossfit-open-2016-dates-330x220

Warm-up:

Coaches choice

 

Work capacity:

10 minute EMOM

Odd: 10x Hang cleans (115 / 85)

Even: 30 second Ring pull-ups

 

WOD:

1 round for time:

9x Muscle-ups

21x Push jerk (135/95)

7x Muscle-ups

15x Push jerk 

5x Muscle-ups

9x Push jerk

 

Post time to comments.

 

Skill of the week:

OHS

Join us! 2016 CrossFit Open

Wednesday, February 24th, 2016

Please join us for the Open announcement Thursday 2/25,  8pm. BYOB and your Wod gear for a run through of the Workout. See ya there!

The Announcement Of 16.1!

Wednesday, February 24th, 2016

Join us tomorrow night at 8:00 pm for the announcement of CrossFit Open WOD 16.1. Bring your favorite food and beverage and enjoy the workout!

Wednesday’s Program

Wednesday, February 24th, 2016

Class_02_24_16

Warm-up:

Coaches choice

 

Strength:

OHS 

10-5-3-1-1-1 reps

 

WOD:

25 minute AMRAP

25x Walking lunges

25x Leg raises

25x Flutter kicks L/R = 1x 

25x Sit-ups

25x Mountain climbers L/R = 1x

 

Post rounds to comments.

 

Skill of the week:

OHS

“Workout 13.4”

Tuesday, February 23rd, 2016

Patty_02_23_16

Warm-up:

Coaches choice

 

Strength: 

Bench press

10-5-3-1-1-1 reps

*Sprint 100m between sets

 

WOD:

“Workout 13.4”

7 minute AMRAP

3x Clean & jerk (135 / 95)

3x Toes to bar

6x Clean & jerk 

6x Toes to bar

9x…

 

Score = total reps

 

Post reps to comments.

 

Skill of the week:

OHS

Monday’s Program

Monday, February 22nd, 2016

CFG_Open_Badge_2016 copy

 

The CrossFit Open starts this Thursday! Register for the Open under CrossFit Merrick and join our TEAM!!!

 

Warm-up:

Coaches choice

 

Skill work:

OHS drills!

3 rounds of…

10x OHS w/PVC 

10x OHS w/PVC against wall

10x OHS med ball wall squats 

(2nd or 3rd round use Barbell if

Technique is good)

 

WOD:

5 RFT

1 minute Deadlift (185 / 135)

1 minute Push-ups

1 minute Strict knees to elbows

Rest 1 minute between rounds

 

Score = total reps

 

Post reps to comments.

 

Skill of the week:

OHS