SINGLE ARM KB PRESS/SNATCH GRIP BARBELL ROW

STRENGTH:

SINGLE ARM KB PRESS (4X5 EACH ARM)

– SUPERSET WITH –

SNATCH GRIP BARBELL ROW (4X6)

WOD:

3 MIN AMRAP:

10 RING DIPS

10 CHEST TO BAR PULL-UPS

– REST 1 MIN –

3 MIN AMRAP:

10 FEET ELEVATED RING ROWS

10 KB PRESS L/R (53/35)

– REST 1 MIN –

THEN REPEAT FROM THE TOP!

STATIC RING HOLDS

SKILL:

STATIC RING HOLDS – 5 RDS TO FIND MAX HOLD @ THE TOP OF RING DIP POSITION

WOD:

EVERY OTHER MIN FOR 20 MINS:

5 DEADLIFTS (1.5X BODYWEIGHT)

10 BURPEES

10 DOUBLE UNDERS

"ARTIE"

HERO 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 (96/65)

Police Officer Arthur “Artie” Lopez, of Babylon Village, New York was killed in the line of duty of October 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. “Artie” first appeared on the CrossFit main site on Sunday October 23, 2016. 

RFE SPLIT SQUAT

** FEEL FREE TO COME TO ANY CLASS THROUGHOUT THE DAY DRESSED IN COSTUME, BUT COME 7:30, WE ARE CANCELLING THE OPEN GYM AND A COSTUME WILL BE MANDATORY TO PARTICIPATE IN CLASS!!!

STRENGTH:

REAR FOOT ELEVATED (RFE) SPLIT SQUAT (4X5 EACH LEG)

WOD:

8 RFT:

10 GOBLET SQUATS (70/53)

20 RUSSIAN TWISTS WITH KETTLEBELL

10 BOX JUMPS (24/20)

WEIGHTED PULL-UP/WEIGHTED PUSH-UP

STRENGTH:

WEIGHTED PULL-UP (3X3)

– SUPERSET WITH –

WEIGHTED PUSH-UP (3X4)

WOD:

12 MIN AMRAP:

3, 6, 9, 12, 15, 18, 21… etc

STRICT PRESS (95/65)

BARBELL ROLLOUTS 

STRICT PULL-UPS (SCALE: JUMPING PULL-UPS & RING ROWS)

* Score is total reps completed in 12 minutes

"CROSSFIT BASELINE"

SKILL:

TURKISH GET-UPS (TGU’s) (3×5 EACH SIDE)

WOD:

“CROSSFIT BASELINE”

FOR TIME:

500 METER ROW

40 AIR SQUATS

30 SIT-UPS

20 PUSH-UPS

10 PULL-UPS

* One variant of this WOD substitutes the 500 meter row with a 400 meter run. Times should be comparable either way.

** CrossFit recommends you re-test this WOD every 3 months 

IT'S MONDAY… BACK TO WORK!

WOD:

200 DOUBLE UNDERS

– THEN –

5 ROUNDS:

10 AMERICAN KBS (53/35)

5 CHEST TO BAR PULL-UPS (SUB: 7 PULL-UPS OR 10 RING ROWS)

– THEN –

RUN/ROW 800 METERS

– THEN –

5 ROUNDS:

10 AMERICAN KBS

5 CHEST TO BAR PULL-UPS

– THEN –

200 DOUBLE UNDERS

PUMPKIN WOD

PLEASE BRING YOUR OWN PUMPKIN IN FOR TODAY'S WOD.  IF YOU HAPPEN TO FORGET YOUR PUMPKIN, FEEL FREE TO SUBSTITUTE IN A MED BALL. 

WOD:

400 METER RUN WITH PUMPKIN

40 PUMPKIN CLEANS

40 SIT-UPS WITH PUMPKIN

200 METER RUN WITH PUMPKIN

40 PUMPKIN THRUSTERS

40 PUMPKIN CHOPS (20R/20L)

200 METER RUN WITH PUMPKIN

40 STEP-UPS WITH PUMPKIN (24/20)

40 PUMPKIN PULL-OVERS

200 METER RUN WITH PUMPKIN

40 PUMPKIN PUSH PRESS

40 BURPESS OVER PUMPKIN

400 METER RUN WITH PUMPKIN

* Scaling option: drop weight to a lighter pumpkin/med ball and run/walk/row as necessary.

** Children's option: All reps become 20 and all runs are 200 meters.

SUMO DEADLIFT/BENCH PRESS

STRENGTH:

SUMO DEADLIFT (3-3-2-2)

– SUPERSET WITH –

BENCH PRESS (4X8)

WOD:

21-15-9-15-21

HANG POWER CLEAN (95/65)

RING PUSH-UP