Archive for February, 2017

CFM Pull-up Clinic 03/04/17

Tuesday, February 28th, 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 March 4th 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

Tuesday’s Program

Tuesday, February 28th, 2017

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Warm-up:

Coaches choice

 

Strength:

1RM Thrusters

 

WOD:

15 RFT

10x Wall ball (20 / 14)

2x Thrusters (135 / 95)

 

Post time to comments.

Monday’s Program

Monday, February 27th, 2017

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17.1

 

Warm-up:

Coaches choice

 

Strength:

Back squats 

7-7-7-7-7 reps

 

WOD:

21 minute EMOM

Minute 1: Run 200m

Minute 2: 5x Pull-ups + 10x Push-ups + 15x Squats

Minute 3: 40x Double unders 

Each minute is 1 point. 100% would be 21 points.

 

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Workout 17.1

Sunday, February 26th, 2017

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Warm-up:

Coaches choice

 

WOD:

Workout 17.1

For time:

10x Dumbbell snatches

15x Burpee box jump-overs

20x Dumbbell snatches

15x Burpee box jump-overs

30x Dumbbell snatches

15x Burpee box jump-overs

40x Dumbbell snatches

15x Burpee box jump-overs

50x Dumbbell snatches

15x Burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

 

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Saturday’s Program

Saturday, February 25th, 2017

Audrey_Ben_02_25_17

Warm-up:

Coaches choice

 

Strength:

Hang clean 

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

(Reps must be tap and go)

 

WOD:

6 RFT

3x Hang Cleans (165 / 125)

6x Shoulder to Overhead (165 / 125)

400m run

 

Post time to comments.

Friday’s Program

Friday, February 24th, 2017

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Warm-up:

Coaches choice

 

Strength:

KB Windmill

50x R

50x L

 

WOD:

“Tabata”

(55 / 35)

KB Swings

KB Cleans

KB Front Squats

KB Snatch

KB Hand 2 Hand Swings

 

Post reps to comments.

CrossFit Open 2017

Thursday, February 23rd, 2017

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The Open is here! Join us at the box tonight at 7:30 pm for the announcement of 17.1. If you haven’t registered, there is still time! Make sure you register under our team, CrossFit Merrick. See you all on tonight!

Thursday’s Program

Thursday, February 23rd, 2017

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“Eagle Dan”

 

Warm-up:

Burgener warm-up (Snatch)

 

Strength:

Squat snatch

1RM

 

WOD:

5 rounds

30x Wall ball (20 / 14)

5x Squat snatch (60-70% 1RM)

Rest 2 minutes

 

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“350”

Wednesday, February 22nd, 2017

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12:30 with the ladies!

 

Warm-up:

Coaches choice

 

Strength:

Deadlift 

5×5

75-75-80-80-85%

 

WOD:

“350”

7 RFT

10x Pull-ups

20x Burpees

20x Sit-ups

 

Post time to comments.

Tuesday’s Program

Tuesday, February 21st, 2017

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Warm-up:

Coaches choice

 

Strength:

Work up to (bw) Power clean

 

WOD:

9 rounds

3x Power clean (bw)

Row 200m

 

Post time to comments.