20171215

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 26 Oct

Retest week! If you made every strength piece of this cycle, you should see an improvement from the first week. Push yourself!!!

WOD:

In 8 Min, complete

21-15-9

Handstand Push Ups

Sumo Deadlift High Pull (95/65)

-2 min Break, then..

In 4 Min, complete

15-9-6

Hang Power Snatch (95/65)

Burpee Over Bar

If you don;t finish WOD 1 at the 8 min mark, you still stop and rest 2 min and then start WOD 2

Scaling Options:

HSPU-> 7-5-3 Wall Walks->pike push ups

Bar weight > as needed, but use same weight for both movements

Cool Down:

Doorway stretch x 2 min per side

Roll out hips/glutes x 2 min per side

20171214

WOD:

20 Min to set 1RM on Snatch

Compare to 12 Oct

then…

20 Min to Set 1RM Clean & Jerk

Compare to 12 Oct

OLY DAY!!! With the work we have done these last couple months, see if that muscle memory has improved when it comes to Oly technique!

Scaling Options:

N/A

Cool Down:

Oly Wall Stretch x 3 min

20171213

S/S/S:

Clean Deadlift

5X5

Increase weight ea set

Compare to 20 Oct

Retest week! If you made every strength piece of this cycle, you should see an improvement from the first week. Push yourself!!!

WOD:

3 Rounds:

200M Run

15 Box Jumps (30/24)

15 Double KB Thrusters (53/35)

15 Min Time Cap

Scaling Options:

Run -> 250M row

Box->24/20

KB Weight -> 35/25)

Cool Down:

Hang from pull ups bar x1 min

Downward Dog to Cobra x 20

20171212

“Workout With a Cause”

Today we ask, if you didn’t donate on Friday for the sponsored family, please think of doing it today. That’s why today’s WOD is a partner WOD. Because it takes a team to make great things happen! Get involved!

WOD:

Partner WOD

**20 Min AMRAP*:**

30 Double Unders

Farmers Walk length of white box and back (70/53)

15 Cal Row

*One partner must complete one round completely before next partner goes.

Scaling Options:

DUs -> 60 SUs

KB weight-> 53/35

Cool Down:

Roll out forearms – 2 min per

Calf stretch on rig – 1 min per side

20171211

S/S/S:

Front Squat

5X5

Increase weight ea set

Compare to 18Oct2017

Retest week! If you made every strength piece of this cycle, you should see an improvement from the first week. Push yourself!!!

WOD:

Every 3 Min for 15 Min, Complete

1 Rope Climb

then…

12-9-6

Pull Ups

Box Jump Overs (24/20)

Any time left in 3 min is rest

Goal is to sprint each round so you get a little rest between sets

Scaling Options:

Rope Climb ->3 Rope Walks per climb

Pull Ups-> Body Row

Box ->20/16

Cool Down:

Kneeling lat stretch – 2 x 1 min per side

Couch stretch x 2 min per side

20171208

IMPORTANT NOTE:

The Fit 2 Fight Throw Down will be at 0600-0830 in the Commissary. Come support this great cause!

WOD:

4 Rounds For Time:

50 Double Unders

10 Chest 2 Bar Pull Ups

5 Min rest, then…

For Time:

30 Cal Row

5 Burpees

25 Cal Row

10 Burpees

20 Cal Row

15 Burpees

15 Cal Row

20 Burpees

10 Cal Row

25 Burpees

5 Cal Row

30 Burpees

There will be a running clock. As soon as you finish the first WOD, look up at the clock, and note your time. You will start WOD 2 five minutes later.

Scaling Options:

DUs –> attempts through 50 rope contacts->50 penguin jumps

Pull ups -> Body/ring rows

Cool Down:

Doorway stretch x 2 min per side

Roll out hips/glutes x 2 min per side

20171207

S/S/S:

Push Press

10,9,8,7,6

Increase weight ea set

Sets start every 3 min

This piece of the strength cycle will work more muscular endurance. High reps, so fight to maintain good form throughout.

WOD:

EMOM for 10 Min:

5 Deadlift (225/160)

10 KB Swings (70/53)

Scaling Options:

Bar weight -> as needed

KB weight -> as needed

Cool Down:

Hang from pull up bar x 2 min hang time

20 slow and controlled downward dog to cobra

20171206

WOD:

“Artie”

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

5 pull-ups

10 thrusters (95/65)

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.

Scaling Options:

Pull ups -> Body/ring rows

Push ups -> off box/bench

Bar weight -> as needed

Cool Down:

Banded lat stretch x 1 min per side

Oly Wall Stretch x 3 min

20171205

S/S/S:

Hang Squat Snatch

5X1

As Heavy As Possible

Set starts every 3 min

Goal of these sets is to hit 5 heavy singles. Not looking for a 1RM, but heavy enough to push you to maintain form.