Archive for January, 2017

Pull-up Clinic 02/18/17

Tuesday, January 31st, 2017

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Still struggling with your Kipping PULL-UPS? How are your Chest to Bar PULL-UPS? Can’t sync those Butterfly PULL-UPS? We can help – Crossfit Merrick will be hosting a PULL-UP clinic on Saturday February 18th from 1-2:30pm. All levels are welcome. Fee is $10 for member and $20 for non members. Space is limited so please sign-up in the gym. For non members please email audreycfm@gmail.com

Eagles Soar…

Tuesday, January 31st, 2017

This Wednesday, February 1st from 8-11 pm

Dan  will be playing at the Vine Bar on Merrick Road, Merrick

See you there!!

Tuesday’s Program

Tuesday, January 31st, 2017

Gino_01_31_17

Warm-up:

Coaches choice

 

Work capacity:

10 minute EMOM

Odd: 12x Burpees

Even: 5x Deadlift / 5x Pull-ups (work up to a heavy 5RM!)

 

WOD:

21-15-9 reps

Back squat (bw)

Sit-ups 

Knees to Elbows

 

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Monday’s Program

Monday, January 30th, 2017

Candice_01_30_17

Warm-up:

Coaches choice

 

Strength:

Clean

5-5-3-3-3 reps

 

WOD:

17 minutes to accumulate as many calories as possible with a row (cal) or run. You MUST do 250x double unders (Rx) or 750 singles (Sc) broken up anyhow within that 17 minutes. 

Each 200m running = 15 calories

 

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Sunday’s Program

Sunday, January 29th, 2017

Nylsia_01_29_17

Warm-up: 

Coaches choice

 

WOD: 

5 RFT

5x HSPU

6x Squat cleans (115 / 75)

7x Toes to Bar

8x KB swings (70 / 55)

9x Wall ball (30 / 20)

50x Double unders

 

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“The Bear Complex”

Saturday, January 28th, 2017

Class_01_28_17

Warm-up:

Coaches choice

 

WOD:

“The Bear Complex”

Compare to Sunday, October 16th, 2016

Deadlift

Hang clean

Front squat

Push press

Back squat

Push press (back rack)

 

7 rounds (each move 7 times ) in a sequence repeated 5 times!

You must add weight each round. Focus on technique, not time today

You can’t drop the bar between the 7 sequence.

Score = Weight you end on!

 

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Friday’s Program

Friday, January 27th, 2017

Jimmy_01_27_17

Warm-up:

Coaches choice

 

WOD:

3 RFT

7x Ring dips

14x HSPU

400m Run

 

Post time to comments.

Thursday’s Program

Thursday, January 26th, 2017

CFM_Kids_01_26_17

Warm-up:

Coaches choice

 

Strength:

Shoulder Press

7-7-7 reps

 

WOD:

Teams of 2…

25 minute AMRAP

8x Hang cleans (155 /115)

12x Box jumps (24” / 30”)

36x Double unders 

Tag team!

Get as many rounds as you can!

 

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Wednesday’s Program

Wednesday, January 25th, 2017

Class_01_25_17

Warm-up:

Coaches choice

 

WOD:

15-12-9 reps

Thrusters (115 / 80)

SDHP

Toes to Bar

GHD back extension*

Hang power snatch

OHS

*Substitute with straight leg deadlifts (115 / 80)

 

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Tuesday’s Program

Tuesday, January 24th, 2017

Ron_01_24_17

Congratulations Ron on your Level 1!!!

 

Warm-up:

Coaches choice

 

Strength:

Deadlift 

3-3-3 reps

 

WOD:

15 minute AMRAP

40x Double unders 

300m Row

200m Run 

10 calorie Assault bike

 

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