PARTNER WOD TO HONOR YADIRA ARROYO

PARTNER WOD:

26 MIN AMRAP*:

5 (SQUAT) CLEANS (155/105)

8 TOES TO BAR

14 CALORIE ROW OR 12 CALORIE BIKE

* One athlete works at a time and the work can be divided any way

FDNY EMT Yadira Arroyo was assigned to Station 26 in the Bronx, NY and bravely served the department for 14 years. She was killed on March 16, 2017, when a carjacker ran her down with her own ambulance while she was on duty. She is survived by her 5 children.

26 – her 2nd home EMS Station 26

5 – to honor her children

8 – 8th EMS LODD

14 – her years of service

ROW/RUN INTERVALS

SKILL/STRENGTH:

2 ROUNDS: (capped @ 15:00 which includes rest)

RUN 1000 METERS* OR ROW 1,250 METERS

Rest 2:00 between rounds

– THEN –

HIGH HANG CLEAN (10X1) -focus on form/technique rather than load (15 mins)

WOD:

2 RFT:

30 RUSSIAN KBS (70/53)

30 PULL-UPS

30 SIT-UPS

30 CALS ON ROWER OR ASSAULT BIKE

Rest 2:00 between rounds

* 1,000 meter run – Start going out the turf room door. Head West on Brooklyn Ave., turn right onto Riverside Ave, turn right onto Pennsylvania Ave, turn right onto Forest Ave, and finally turn right back onto Brooklyn Ave to come in the door where the lifting platforms are. 

3 POSITION CLEAN EMOM

Photo: CrossFit Massapequa Athlete & all around solid guy, Joe M. getting the job done on a Saturday morning during a partner WOD! Be on the lookout for those partner WOD Saturday's to return to CrossFit Massapequa with the 2017 CrossFit Open now complete. 

STRENGTH:

10 MIN EMOM:

2 – 3 POSITION CLEANS (HIGH HANG, HANG & FULL) @ 65% OF HEAVY COMPLEX FROM 3/23/17

WOD:

12 MIN AMRAP:

2, 4, 6, 8, 10… etc.

TOES TO BAR

DEADLIFTS (225/155)

– REST 3:00, THEN –

5 RFT: (5 MIN CAP)

10 WALL BALL SHOTS (20/14)

5 BURPEES

** CASH OUT **

DUMBBELL HAMMER CURLS (3X12)

– SUPERSET WITH –

DUMBBELL TRICEP OVERHEAD EXTENSIONS (3X12)

CROSSFIT OPEN WORKOUT 17.5

WORKOUT 17.5 

10 RFT:

9 THRUSTERS (95/65)

35 DOUBLE-UNDERS

*Time cap: 40:00

VARIATIONS:

Scaled: (Ages 16-54)

Men use 65 lb. and perform single-unders

Women use 45 lb. and perform single-unders

Masters 55+:

Men use 65 lb.

Women use 45 lb.

Scaled Masters 55+:

Men use 45 lb. and perform single-unders

Women use 35 lb. and perform single-unders

NOTES:

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters.

LAST FRIDAY OF THE 2017 CROSSFIT OPEN

Photo: CrossFit Massapequa athlete & proud new mom, Jaclyn M. getting it done as husband, CrossFit Massapequa athlete & proud new dad, Steve M. watches from afar.

STRENGTH/SKILL:

4 ROUNDS:

RUN 600 METERS OR ROW 750 METERS

– REST 2:00 EACH ROUND –

– THEN –

PUSH PRESS + JERK (5X2+1) – @ 75%

WOD:

"FLUSH WOD"

4 RFT INCLUDING REST:

16 ALTERNATING KB SNATCH (53/35)

8 STRICT PULL-UPS

*REST 1:00 EACH ROUND

** CASH OUT **

100 SIT-UPS

*EVERY 25 SIT-UPS, 30 SECOND PLANK HOLD

3 POSITION CLEAN

Photo: CrossFit Massapequa athlete John T. setting up for a clean.

STRENGTH:

3 POSITION CLEAN (HIGH HANG, HANG & FULL) – 15 MINS TO BUILD TO A HEAVY SET

WOD:

FOR TIME: (18 MIN CAP)

27-21-18-15: HANG POWER CLEAN (135/95)

12-12-12-12: TOES-TO-BAR

25-50-75-100: DOUBLE UNDERS

– REST 3:00, THEN –

4 ROUNDS OF:

BOX JUMP OVERS (30/24) FOR 1 MIN

*rest 30 seconds between rounds of BJO's

CROSSFIT OPEN WORKOUT 17.4

WORKOUT 17.4:

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

VARIATIONS:

Scaled: (Ages 16-54)

Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target andperform hand-release push-ups

Teenagers 14-15:

Boys deadlift 135 lb. and throw 14-lb. ball to 9-ft. target

Girls deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:

Boys deadlift 95 lb., throw 14-lb. ball to 9-ft. target and perform hand-release push-ups

Girls deadlift 65 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Masters 55+:

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.

Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters 55+:

Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.

TIEBREAK: 

The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full set on any of the exercises. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

FRIDAY FLUSH

SKILL/STRENGTH:

RUN 800 METERS OR ROW 1,000 METERS

*REST 2:00 BETWEEN EACH RUN/ROW

– THEN –

HANG POWER SNATCH (10X1)

WOD:

"FLUSH SWINGING CINDY"

5 RFT:

5 PULL-UPS

10 PUSH-UPS

15 AIR SQUATS

20 AMERICAN KBS (53/35)

– REST 90 SECONDS AFTER EACH ROUND –

CLEAN/HANG CLEAN

** Thank you to all that came out to help in clearing the snow & water in the facility. We greatly appreciate your time and effort. Now let’s get back to work! We will be doing what we were scheduled to do on 3/13/17 **

STRENGTH:

CLEAN + HANG POWER CLEAN (5X1+2)

WOD:

12 MIN AMRAP:

8 HANG POWER CLEANS (135/95)

6 FRONT SQUATS*

25 DOUBLE UNDERS

– REST 5:00, THEN –

7 MIN AMRAP:

15 TOES TO BAR

25 PUSH-UPS

50 AIR SQUATS

*choose a weight where the front squats can be done unbroken

– There will be two scores for this WOD. Round/reps for the 12 min AMRAP & rounds/reps for the 7 min AMRAP.

CROSSFIT OPEN WORKOUT 17.3

WORKOUT 17.3:

Prior to 8:00, complete:

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4minutes.

NOTES:

This workout begins with the athlete standing under the pull-upbar. At the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 3 rounds of 6 chest-to-bar pull-ups and 6 squat snatches, AND 3 rounds of 7 chest-to-bar pull-ups and 5 squat snatches. If all 72 repetitions are not completed within 8 minutes, the athlete’s workout is over, and they will stop and record their score.

If all 72 repetitions are completed within the 8-minute window,the athlete will earn an additional 4 minutes to continue with the couplet. If all 108 reps (36 from rounds 1-3, 36 from rounds 4-6 and 36 from rounds 7-9) are completed by the 12-minute mark, the time will once again be extended by 4 minutes. Throughout the workout, after every 3 complete rounds, the reps of the pull-ups will increase, the reps of the snatch will decrease, and the barbell will get heavier. Once a 3-round section is completed, the athlete may immediately begin their next section. They do not need to wait for the 4-minute window to expire before moving on to the next section. This pattern will continue for up to 24 minutes, as long as 3 rounds of the couplet are completed before each cutoff.

This workout is over when the athlete completes all the required work prior to 24 minutes or fails to complete all the repetitions within the cutoff time for a section. The athlete’s score is their time if they complete the workout or the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.

VARIATIONS:

Teenagers 14-15:

Chin-over-bar pull-ups

Squat snatches

Boys use 75-105-135-155-185-205 lb.

Girls use 45-75-95-115-135-155 lb.

Masters 55+:

Chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Men use 75-105-135-155-185-205 lb.

Women use 45-75-95-115-135-155 lb.

Scaled: (Ages 16-54)

Jumping chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Men use 45-75-95-115-135-155 lb.

Women use 35-55-65-75-95-105 lb.

Scaled Teenagers 14-15:

Jumping chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Boys use 45-75-95-115-135-155 lb.

Girls use 35-55-65-75-95-105 lb.

Scaled Masters 55+:

Jumping chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Men use 45-75-95-115-135-155 lb.

Women use 35-55-65-75-95-105 lb.