Archive for October, 2016

Monday’s Program “Happy Halloween!”

Monday, October 31st, 2016

pumpkin1

Warm-up:

3 Rounds

Sampson stretch

10x Sit-ups

10x Superman

10x Push-ups

10x OHS (pvc)

10x Pull-ups

 

Strength:

Shoulder press

5-3-1 reps

 

WOD:

Partner WOD

AMRAP for 20 minutes:

Partner 1: Run 400 m

Partner 2: Row / Assault (calories)

 

Post rounds and calories to comments.

 

Skill of the week:

Pull-ups

CFM Halloween Party 2016!

Sunday, October 30th, 2016

CFM_HalloweenPrty_16

Halloween Party

Saturday, November 5th at 7pm

Bring drinks and a dish…

Costumes mandatory!

Sunday’s Program

Sunday, October 30th, 2016

Class_10_30_16

Warm-up:

Coaches choice

 

Strength:

Work up to a  1RM back squat

 

WOD:

27-21-15 reps of:

Back squats (165 / 125)

HSPU

 

Post time to comments.

 

Skill of the week:

Rope climbs

“KBK”

Saturday, October 29th, 2016

Gerry_10_29_16

Warm-up:

Coaches choice

 

Skill:

Turkish get-ups

 

WOD:

4 RFT

“KBK”

10x Swings left (Russian) (55 / 35)

10x Swings right (Russian)

10x Cleans L

10x Cleans R

10x Snatches L

10x Snatches R

10x Goblet squats 

10x Turkish get-ups (5 L / R)

 

Post time to comments.

 

Skill of the week:

Rope climbs

CFM Halloween Party 2016!

Friday, October 28th, 2016

CFM_HalloweenPrty_16

 

Halloween Party

Saturday, November 5th at 7pm

Bring drinks and a dish…

Costumes mandatory!

Friday’s Program

Friday, October 28th, 2016

Dan_10_28_16

Warm-up:

Burgener warm-up

 

Strength:

Hang clean 

5-3-1 reps

 

WOD:

12 minute AMRAP

7x T2B

14x HPC (75 / 55)

21x Air squats

 

Post rounds to comments.

 

Skill of the week:

Rope climbs

“Artie”

Thursday, October 27th, 2016

HERO-ArthurLopez

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

 

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

 

Warm-up:

Coaches choice

 

Strength:

Front Squat

5-5-5-5-5 reps

 

WOD:

“Artie”

Complete as many rounds as possible in 20 minutes of:

5x Pull-ups

10x Push-ups

15x Squats

5x Pull-ups

10x Thrusters (95 / 65)

 

Post rounds to comments.

 

Skill of the week:

Rope climbs

Wednesday’s Program

Wednesday, October 26th, 2016

Ryan_Chris_10_26_16

Warm-up:

Coaches choice

 

Work capacity:

10 minute EMOM 

Odd: 40x Double unders 

Even: 2x Rope climbs

 

WOD:

5 RFT

25x Wall ball (20 / 14)

10x C2B pull-ups

5x Strict HSPU*

*Modify with 10x strict press or 2 ab mats MAX!

 

Post time to comments.

 

Skill of the week:

Rope climbs

Tuesday’s Program

Tuesday, October 25th, 2016

Cliff_Ray_10_25_16

Warm-up:

Burgener warm-up (Snatch)

 

Work capacity:

12 minute EMOM 

Odd: 1x Rope climb 

Even: Working up to a 1RM squat snatch

5-3-1-1-1-1 reps (6 rounds)

 

WOD:

Run 400m

15x Squat snatches (115 / 75)

Run 400m

12x Power snatches (115 / 75)

Run 400m

9x OHS (115 / 75)

Run 400m

 

Post time to comments.

 

Skill of the week:

Rope climbs

Monday’s Program

Monday, October 24th, 2016

AU_Katie_10_24_16

 

Congratulations to Audrey and Katie for their, hard fought, 3rd place finish!

 

Warm-up:

Coached choice

 

Strength:

Deadlift 

5-3-1 reps

 

WOD:

3RFT

15x Deadlift (165 / 125)

15x push ups

5x Rope climbs *

*Modify rope climbs with 25x ring rows per round AHAP

 

Post time to comments.

 

BONUS:

Run 1 mile

 

Skill of the week:

Rope climbs