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.

WOD:

10 minutes to complete:

50 Cal row

30 Double KB Thrusters (53/35)

10 Burpee over Box Jump (24/20)

Scaling Options:

KB weight -> as needed

Box height -> 20/16

Cool Down:

Couch stretch x 2 min per side

Banded OH stretch x 2 min per side

20171204

WOD:

With a Running Clock…

0-8:00, Complete:

2.1 Mile on Assault Bike (Remaining time = rest)

8:00-14:00, Complete:

800M Run (Remaining time = rest)

14:00-18:00,Complete:

200 Double Unders (Remaining time = rest)

18:00-20:00, Complete

Bear Crawl down and back length of white box x 3

Scaling Options:

Run -> 1K Row

DUs –> attempts through 200 rope contacts->200 penguin jumps

Cool Down:

Calf stretch on rig -2X30 sec per side

Pigeon pose x 3 min per side

20171201

S/S/S:

Clean Deadlift

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:

15 Min AMRAP: Toe2Bar/Evil Wheel Ladder

3 Toe2Bar

3 Evil Wheels

6 Toe2Bar

6 Evil Wheels

etc…add 3 reps each time you come back to a movement

Video courtesy of Paradiso CrossFit. Quick demo for Evil Wheels.

So, put 25# plates on a bar and rollout as seen in the video. So, the way this works is you start with 3 reps of Toe2Bar, then 3 Evil Wheels. Next do 6 T2Bs, then 6 Evil wheels. Then 9 and 9, then 12 and 12, etc…kee adding three reps each time you come back to a movement. See if you can make it into the round of 21!

Scaling Options:

T2B -> Knee2 Elbow -> Hanging knee raise

Cool Down:

20 slow Downward dog to cobra pose

20171130

WOD:

Teams of 2:

Complete…

50 Cal Ski Erg

50 DB Snatch (50/35)

50 Cal Assault Bike

50 DB Power Cleans (50/35)

50 Cal Row

200M Farmers walk (50/35)

*only one partner working at a time

PARTNER WOD! Completely up to the partners on how the reps/cals are broken up. Only one partner working at a time though. If all ski ergs are taken at one time, move on to the next movement and then come back to the ski erg after. Same goes for the assault bikes.

Scaling Options:

DB weight – as needed

Cool Down:

Banded bully stretch – 2 min per side

Roll out forearms

20171129

S/S/S:

Front Squat

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:

3 Rounds For Time:

200m Run

21 Goblet Squat (53/35)

15 Hand Rel Push-ups

9 Box Jumps (24/20)

Scaling Options:

KB weight -> as needed

HR Push ups -> push ups off bench

BJ -> 20/16

Cool Down:

Banded front rack stretch – 2 min per side

Banded calf stretch – 2 min per leg

20171128

S/S/S:

Power Clean + Hang Squat Clean

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

WOD:

“Snatch DT”

5 Rounds:

12 Snatch Grip Deadlift (115/75)

9 Hang Power Snatches (115/75)

6 Overhead Squats (115/95)

A little spin on the classic Hero WOD, “DT”. Just like DT, the key to this one is to know when to go unbroken, and when to take breaks. Best advice for breaks, if you have to take them; do so on rep 11 of the snatch grip DLs, rep 8 of the hang power snatch, and AFTER the 6^th overhead squat.

Scaling Options:

Bar Weight – as needed

Goal = weight you can do 11 Snatch grip deadlifts, 8 hang power snatches, and 6 OHS unbroken, respectively

Cool Down:

Pigeon pose – 2 min per leg

OH banded stretch – 2 min per side

20171127

Pic courtesy of af.mil Today’s WOD is in honor of former Thunderbolt, Maj Troy L. Gilbert, who died in combat Nov 27th, 2006. Click on the above picture to see the story that the Air Force website ran when the bridge was dedicated to Maj Gilbert. We will run this WOD from 0600-0900. Please meet up at the bridge. Look for the equipment and Coach Sherri.

WOD:

“Trojan”

Team of 2 for Time:

One partner- 34 Cal Row

Other partner – 34 KB Sumo Deadlift High Pull (53/35)

Then switch spots and complete same rep/cal

Team carries one KB and one plate (45/25) up bridge to plaque of Troy

One partner – 56 weighted squats (holding plate)

Other partner – 56 KB swings (53/35)

Carry plate/KB back down

One partner – 34 Cal Assault Bike

Other partner – 34 KB Sumo Deadlift High Pull

Than switch spots and complete same rep/cal

Carry KB/plate up bridge to plaque, per form opposite movement you did 1st time up the bridge

Carry plate/KB back down

20 synchro burpees*

*Both athletes’ chests have to make contact on the ground before they can come up.