Friday 25, November 2016

Warm up:

5 minutes jump rope - work on double unders
4 minutes KB swing - max effort
3 minutes box step up - HIGH
2 minutes ball slam - 20lb ball
1 minute lunges

Skill/Stabilizer:

50 partner evil wheels
* hold in extended position while your partner rolls out to you, then when partner touches you, they hold, you roll in and back out and back and forth

Strength:

Short easy day to recover from all that food yesterday!

Metcon:

Filthy 50!!!!

Wednesday 23, November 2016

Warm up:

5 minutes jump rope - work on double unders
4 minutes KB swing - max effort
3 minutes box step up - HIGH
2 minutes ball slam - 20lb ball
1 minute lunges

Skill/Stabilizer:

5 minutes max effort
Double KB sit ups

Strength:

14 minute EMOM

ODD - 10 floor press 60/42.5kg
EVEN - 10 spider man push ups 5 e/s

Metcon:

15 power cleans 60/42.5kg
30 toes 2 bar
30 box jumps 30/24in
15 snatch 60/42.5kg
30 knees 2 elbows
30 double unders
15 push press 60/42.5kg
30 hanging leg raise - challenge yourself with legs straight out in front of you
30 pull ups

Tuesday 22, November 2016

Warm up:

5 minutes jump rope - work on double unders
4 minutes KB swing - max effort
3 minutes box step up - HIGH
2 minutes ball slam - 20lb ball
1 minute lunges

Skill/Stabilizer:

100 partner push ups

Strength:

Deadlifts
5x10 @55%

then

Banded kick backs - 5x 20 each side'
*constant tension

Metcon:

7x

7 hang squat cleans 52.5/40kg
7 box jumps 24/20inch
7 C2B pull ups

Monday 21, November 2016

Warm up:

5 minutes jump rope - work on double unders
4 minutes KB swing - max effort
3 minutes box step up - HIGH
2 minutes ball slam - 20lb ball
1 minute lunges

Skill/Stabilizer:

100 partner med ball sit ups

Strength:

Strict press
5x 10 % 55% of your max
then
7 x 30 second hand stand hold

Metcon:

9 minutes

50 burpees - the remainder of the 9 minutes
Thrusters - max reps 42.5/30kg

Rest 1 minute

3 minutes max effort wall balls 20/16lb

Friday 18, November 2016

NEW STRENGTH CYCLE STARTS THIS WEEK - 12 weeks of STRONG

Will see some changes with this cycle, strength days will be
Monday
Tuesday
Thursday
Friday

With Wednesday being a chipper type day a or recovery

Warm up:

5 minutes bike, row, jump OR run - pick 1
Then
5x
10 OHS
Back Extensions
Shoulder dislocates
KB swings

Skill/Stabilizer:

5 minute plank

Strength:

Bench press 

5 x 10 @ 50 % of your max you found last week

then

Dips - ring or not AND push ups

3 x 10 and 10

Metcon:

15 min EMOM

Minute 1,4,7,10,13 30 push press 35/25kg

Minute 2,5,8,11,14 20 wall balls 20/16lb

Minute 3,6,9,12,15 10 burpees

Thursday 17, November 2016

NEW STRENGTH CYCLE STARTS THIS WEEK - 12 weeks of STRONG

Will see some changes with this cycle, strength days will be
Monday
Tuesday
Thursday
Friday

With Wednesday being a chipper type day a or recovery

Warm up:

5 minutes bike, row, jump OR run - pick 1
Then
5x
10 OHS
Back Extensions
Shoulder dislocates
KB swings

Skill/Stabilizer:

5 minute AMRAP

20 baby hollow rocks

20 flutter kicks

Strength:

Deadlifts 

5x10 @ 50% of your 1 rep max YOU FOUND last week

Then

5 x 10 strict pull ups - add weight if you can do 10 no problem

Metcon:

12 min AMRAP

5 pull ups

10 push ups

15 air squats 

*top of every minute 3 burpees

Wednesday 16, November 2016

NEW STRENGTH CYCLE STARTS THIS WEEK - 12 weeks of STRONG

Will see some changes with this cycle, strength days will be
Monday
Tuesday
Thursday
Friday

With Wednesday being a chipper type day a or recovery

Warm up:

5 minutes bike, row, jump OR run - pick 1
Then
5x
10 OHS
Back Extensions
Shoulder dislocates
KB swings

Skill/Stabilizer:

Long WOD

Strength(ish) its Wednesday 

10 min EMOM

Even - 10 thrusters 100m sprint

Odd - 10 OHS 100 m sprint

Metcon:

27-245-21-18-15-12-9-6-3

Calorie row

Box jumps 24/20inch

KB rack lunges 20/16kg

Tuesday 15, November 2016

NEW STRENGTH CYCLE STARTS THIS WEEK - 12 weeks of STRONG

Will see some changes with this cycle, strength days will be
Monday
Tuesday
Thursday
Friday

With Wednesday being a chipper type day a or recovery

Warm up:

5 minutes bike, row, jump OR run - pick 1
Then
5x
10 OHS
Back Extensions
Shoulder dislocates
KB swings

Skill/Stabilizer:

100 weighted sit ups - plate over head

Strength:

Strict press

5x10 @ 50% of your 1 rep max YOU FOUND LAST WEEK

then

4x10 KB press - bell up! AHAP (this will be very challenging for most of you)

Metcon:

EMOM

0-3 minutes 75/65 calories on the bike

3-6 minutes 30 clean and jerks 70/42.5kg

6-9 minutes 75 KB swings 32/24kg

Penalty 

1st round 1 burpee for every missed calorie

2nd round 1 burped pul up for each missed rep

3rd round 1 four count burped or every missed swing

****THIS means MOVE YOUR ASS

Monday 14, November 2016

NEW STRENGTH CYCLE STARTS THIS WEEK - 12 weeks of STRONG

Will see some changes with this cycle, strength days will be
Monday
Tuesday
Thursday
Friday

With Wednesday being a chipper type day a or recovery

Warm up:

5 minutes bike, row, jump OR run - pick 1
Then
5x
10 OHS
Back Extensions
Shoulder dislocates
KB swings

Skill/Stabilizer:

5 minute EMOM
20 hollow swings
10 toes 2 bar

Strength:

Back squats
5x10 @ 50% of max FOUND last week

Then

Front rack lunges - barbel or KB
3x 10 each side

Metcon:

5 x 3 minute AMRAP

30 mountain climbers
20 double unders
10 burps
1 minute rest between

Friday 11, November 2016

Warm up:

3 minute air dyne - 45 calories
Down and back
Small fast steps
One leg high knee jump
Front toe touch
Inch worm

Skill/Stabilizer:

5 minute AMRAP
10 plate pulls with feet - think alligator walk
10 plate pushes

Strength:

Finding new power lift maxes this week!!!!

Strict press
2x10 bar only
3x5 at medium weight YOU feel
3x3 at medium to heavy weight YOU feel
5x1 singles to find max - may only take 3, may take 7 but find it

Thursday 10, November 2016

Warm up:

3 minute air dyne - 45 calories
Down and back
Small fast steps
One leg high knee jump
Front toe touch
Inch worm

Skill/Stabilizer:

5 minute AMRAP
10 plank up downs
10 four count mountain climbers

Strength:

Finding new power lift maxes this week!!!!

Deadlifts
2x10 bar only
3x5 at medium weight YOU feel
3x3 at medium to heavy weight YOU feel
5x1 singles to find max - may only take 3, may take 7 but find it

42-30-18

Deadlift 70/50kg
Thruster 30/20kg

Wednesday 9, November 2016

Warm up:

3 minute air dyne - 45 calories
Down and back
Small fast steps
One leg high knee jump
Front toe touch
Inch worm

Skill/Stabilizer:

5 minute AMRAP
10 sit ups
10 four count flutter kicks

Strength:

Finding new power lift maxes this week!!!!

Bench press
2x10 bar only
3x5 at medium weight YOU feel
3x3 at medium to heavy weight YOU feel
5x1 singles to find max - may only take 3, may take 7 but find it

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

KB swings 32/24kg
Squat thrusts
THEN
120 calorie row

Tuesday 8, November 2016

Warm up:

3 minute air dyne - 45 calories
Down and back
Small fast steps
One leg high knee jump
Front toe touch
Inch worm

Skill/Stabilizer:

5 minute AMRAP
10 yes 2 bar
10 burped pull ups

Strength:

Finding new power lift mars this week!!!!

Back squats
2x10 bar only
3x5 at medium weight YOU feel
3x3 at medium to heavy weight YOU feel
5x1 singles to find max - may only take 3, may take 7 but find it

Metcon:

50 air squats
5 clean and jerks
40 air squats
4 clean and jerks
30 air squats
3 clean and jerks
20 air squats
2 clean and jerks
10 air squats
1 clean and jerk

Pick an appropriate weight
102.5/70kg
80/60kg
60/40kg

Monday 7, November 2016

Warm up:

3 minute air dyne - 45 calories
Down and back
Small fast steps
One leg high knee jump
Front toe touch
Inch worm

Skill/Stabilizer:

Coaches choice today

Strength:

12 minute EMOM
5 ground 2 OH
5 burpees

Metcon:

"Michael"

Getting close to the end of our "running season"

Friday 28, October 2016

Warm up:

Agility ladder

Skill/Stabilizer:

5x 10 toes 2 bar

Strength:

Full clean + hang clean + jerk

10 x 1+1+1 @ 75%

Retcon:

15 min AMRAP

6 goblet squats 32/24kg
100m suitcase carry
6 push ups
100m KB lunge
6 man makers

Thursday 27, October 2016

Warm up:

Agility ladder

Skill/Stabilizer:

100 evil wheels

Strength:

Full snatch + power snatch = hang snatch
10 x 1+1+1 @ 75%

Metcon:

5k row

Wednesday 25, October 2016

Warm up:

Agility ladder

Skill/Stabilizer:

100 double KB sit ups

Strength:

Clean and jerk - 10 singles @90%
*proper warm up
*take your time
*settle, balance, elbows, drive

Metcon:

6 x 3 minute rounds with 1 minute rest after
15 OHS 42.5/32.5kg
10 laterl burpees
5 muscle ups

Tuesday October 24, 2016

Warm up:

Agility ladder

Skill/Stabilizer:

100 weighted v-ups

Strength:

Snatch
10 singles @90%
*proper warm up
*take your time
*catch in the hole, balance, stable, set, DRIVE

Metcon:
2x
75 calorie row
50 clean and jerks 42.5/32.5kg
25 double unders

Monday 24, October 2016

Warm up:

Agility ladder

Skill/Stabilizer:

100 weighted v-twists

Strength:

4x 3 min rounds
Max effort back squats 80/60kg

Metcon:

Artie

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.

Post rounds completed to comments.

---

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.