Archive for May, 2017

Wednesday’s Program

Wednesday, May 31st, 2017

Kids_05_31_17

Warm-up:

Coaches choice

 

Strength:

Bench press

8x 70%, 8x 70%, 6x 75%, 6x 80%

 

WOD:

For time:

30x Back squat (bw)

40x Burpees to target (6”)

Row 50 calories

 

Post time to comments.

Tuesday’s Program

Tuesday, May 30th, 2017

IMG_9305

Warm-up:

Coaches choice

 

Work capacity:

8 minute EMOM

DU’s increase by 10x each minute

10-20-30-40-50-60-70-80 reps

Double unders

10-9-8-7-6-5-4-3-2-1 reps

Straight leg sit-ups 

*Scaled: same reps, singles

 

WOD:

0-7 minutes

AMRAP for 7 minutes:

8x Burpee box jump overs (24” / 20”)

16x Wall ball shots (20 / 14)

2 minute rest

9-16 minutes

3 rep max Hang clean

2 minute rest

18-25 minutes 

AMRAP for 7 minutes:

7x KB Swings (70 / 55)

11x Push press (75 / 55)

Score = Combined reps from AMRAPS + Weight

 

Post score to comments.

“MURPH”

Monday, May 29th, 2017

wod-576x700-v4

Thank You To All Who Serve!

Monday, May 29th, 2017

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Sunday’s Program

Sunday, May 28th, 2017

James_Joe_05_28_17

Warm-up:

Coaches choice

 

WOD:

Max rounds in 7 minutes

5x Handstand push-ups

5x Deadlift (315 / 225)

Rest 2 minutes

Max rounds in 7 minutes

5x Deadlift (115 / 75)

5x Hang power clean

5x Front squat

5x Push press

5x Back squat

Rest 2 minutes

Max rounds in 7 minutes

6x Sumo deadlift high pull (95 / 65)

6x Burpees

6x Power snatch

 

Post rounds to comments.

Saturday’s Program

Saturday, May 27th, 2017

Dawn_05_26_17

Warm-up:

Coaches choice

 

WOD:

3 rounds

Run 400m

50x Squats

40x Push-ups

30x Jumping lunges

20x Pull-ups

10x Burpees

 

Post time to comments.

Friday’s Program

Friday, May 26th, 2017

Orit_05_26_17

Congrats on your PR Orit!

 

Warm-up:

Coaches choice

 

Strength:

Squat Clean

1 RM

 

WOD:

3 rounds

Row 1 minute

Rest 2 minutes

Run 1 minute

Rest 2 minutes

Bike 1 minute

Rest 2 minutes

 

Post total distance to comments.

Memorial Day “MURPH” 2017!

Thursday, May 25th, 2017

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Memorial Day “Murph”

At CrossFit Merrick

Memorial Day “Murph” is a CrossFit tradition that honors the life of Lt. Michael Murphy, a Navy Seal killed in combat on June 28, 2005 in Afghanistan. Murph was a dedicated Navy Seal, a Long Island native and an avid CrossFitter.

Crossfit Merrick wants to give all of you this opportunity to honor one of our Nation’s greatest heroes by participating in a WOD that was one of Lt. Murphy’s favorites.

  • When Monday May 29, 2017 @ 9am (warm up starts promptly @ 9)
  • Where CrossFit Merrick
  • What ‘Murph’ named WOD – 1 mi. run, 100x Pull-ups, 200x Push-ups, 300x Squats, 1 mi. run, (wearing body armor or 20lbs. vest if you have it)
  • Who Can Participate Anyone, modify as needed

Go to www.memorialdaymurph.com to register and donate to this worthy cause. We will not be collecting donations at the event. All members are welcomed to participate regardless of donation. If you plan on attending, please sign up here as well.

Everyone is encouraged to visit www.memorialdaymurph.com to learn more about this fantastic tradition and this amazing man.

Memorial Day “Murph”

Thursday, May 25th, 2017

wod-576x700-v4

Memorial Day “Murph”

At CrossFit Merrick

Memorial Day “Murph” is a CrossFit tradition that honors the life of Lt. Michael Murphy, a Navy Seal killed in combat on June 28, 2005 in Afghanistan. Murph was a dedicated Navy Seal, a Long Island native and an avid CrossFitter.

Crossfit Merrick wants to give all of you this opportunity to honor one of our Nation’s greatest heroes by participating in a WOD that was one of Lt. Murphy’s favorites.

  • When Monday May 29, 2017 @ 9am (warm up starts promptly @ 9)
  • Where CrossFit Merrick
  • What ‘Murph’ named WOD – 1 mi. run, 100x Pull-ups, 200x Push-ups, 300x Squats, 1 mi. run, (wearing body armor or 20lbs. vest if you have it)
  • Who Can Participate Anyone, modify as needed

Go to www.memorialdaymurph.com to register and donate to this worthy cause. We will not be collecting donations at the event. All members are welcomed to participate regardless of donation. If you plan on attending, please sign up here as well.

Everyone is encouraged to visit www.memorialdaymurph.com to learn more about this fantastic tradition and this amazing man.

Thursday’s Program

Thursday, May 25th, 2017

Larry_Jess_05_25_17

Warm-up:

Coaches choice

 

Strength:

Bench press

1 RM

 

WOD:

Max rounds in 18 minutes

7x Deadlift (225 / 185)

Run 200m

5x Bar facing burpees

 

Post rounds to comments.