Workout of the Day

Monday, May 22nd


May 21, 2017

Front Squat –

4×9 @70% Smooth Perfect Reps

Metcon

300m run

21-15-9

Hang Power Cleans (95/65)

S2Oh

** Every Time Barbell Drops – 3 Burpee over Bar Penalty **


Saturday, May 20th


May 19, 2017

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.

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.

To learn more about Artie click here


Friday, May 19th


May 18, 2017

Back Squat 

5×5 Every 2 Mins @ Challenging weight Approx 80%

-Metcon-

15 Mins

:30 on :30 off

shuttle sprints

Kb/Db Deadlifts

Russian Twist


Thursday, May 18th


May 17, 2017

3 Rounds Not For Time

3 Strict t2b + :20 L Sit Hold

20 Banded Good Mornings

:45 Weighted Plank

-Metcon-

20 Min 

900m Run Buy In

Amrap

10 T2B

10 Kb Snatches

10/7c Bike


Wednesday, May 17th


May 16, 2017

17 Minutes to work up to a Heavy 1 Rep Deadlift

Then 5 Min EMOM x 3 Reps @ 80%

– Metcon-

8 Min Amrap

15 rope slams

12/10c Row

9 Db Thrusters


Tuesday, May 16th


May 15, 2017

HSPU – 5 Mins

 ( Alt Db Shoulder Press – Both arms extended)

1-3 Reps Every :30s

-Rest 1 Min-

Strict Pull-Ups – 5 Mins

1-3 Reps Every :30s

Metcon

50-40-30-20-10

Ball Slams

Double Undress


Monday, May 15th


May 14, 2017

3 Rounds

50’ Double Front Rack KettleBell Lunges

4 Front Squats Every 10’

-Rest :90s-

Meton

12 Min Amrap

15/10c AB

20 Kbs

200m Run

4 Wall Walks


Saturday, May 13th


May 12, 2017
Liam 
For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

 

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

To learn more about Liam click here

Friday, May 12th


May 11, 2017

Back Squat – Max Out!

20 minutes

Metcon

21 S2Oh (95/65)

15 Pull-ups

9 Ring Dips

-Rest 2 Mins

12 S2Oh (135/95)

9 C2B Pull Ups

6 Ring Dips

-Rest 1 Min-

9 S2Oh (155/105)

6 Bar Muscle Ups

3 Ring Dips


Thursday, May 11th


May 10, 2017
Accessory

3 Rounds not For Time:
Db Bench Press x 12
Bent over Row x 8 Each
1 Minute weighted Plank

Metcon 

20 Min Amap
30 Du's
10/8c Bike
15 V-ups
10/8c Row

 


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