Sunday, April 30, 2017

Monday, May 1, 2017

Skill:  Butterfly Clinic

WOD:  "Artie"

             20 Minute AMRAP

             5 Pull Ups
             10 Push Ups
             15 Air Squats
             5 Pull Ups
             10 Thrusters (95/65)

Finisher:  1 Minute Max Ring Dips


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.

Friday, April 28, 2017

Saturday, April 29, 2017

Team WOD:  20 Minute AMRAP with a Partner

                       Buy In- 100 Burpees

                       Then

                       5 Squat Cleans (115/75)
                       7 S2O (115/75)
                       20 Double Unders

                       *one partner works while the other rests


The sign up sheet for the Murph shirts is by the white board. Please get your name on it ASAP if you'd like to purchase one. Have a great weekend!

Thursday, April 27, 2017

Friday, April 28, 2017

Strength:  12 Minute EMOM, Alternating

                 40 Second Plank Hold
                 10 Strict Chin Ups
                 100 M Sprint

WOD:  10 Minute AMRAP

             5 Chest to Bar Pull Ups
             10 Ring Dips
             15 Burpees

Finisher:  100 AbMat Sit Ups


So many wall balls today! Great job, everyone!

Wednesday, April 26, 2017

Thursday, April 27, 2017

Strength:  Back Squat

                 7 x 3 @ 67% 1RM

                 *Last set AMAP

WOD:  3 Rounds

             40 Wall Balls (20/14)
             20 Dumbbell Snatch, Alternating (50/35)
             Rest 2 Minutes

Finisher:  Back Extensions, 5 x 10


Congrats to Dennis on his first ring muscle up! He has been putting in the work to get the transition down and tonight it paid off. Great Job!

Tuesday, April 25, 2017

Wednesday, April 26, 2017

Strength:  12 Minute EMOM, Alternating

                 14/10 Cal AD or Row (alternating each round)
                 10 Box Jumps
                 6 Shuttle Sprints

WOD:  10 Minute AMRAP

             10 KB's, AM (53/35)
             20 Double Unders
             20 AbMat Sit Ups


I know it is hard to believe but Memorial Day and Murph will be here before we know it. Please keep an eye on the athlete's page for posts regarding shirts and other info.

Monday, April 24, 2017

Tuesday, April 25, 2017

Strength:  Strict Press

                 7 x 3 @ 67% 1RM

WOD:  For Time

             100 Double Unders
             50 HSPU
             40 K2E
             30 Dumbbell Shoulder to Overhead (50/35)
             20 Dumbbell Front Rack Walking Lunges (50/35)

Finisher:  50 Push Ups


Thank you so much to everyone who donated blood today!

Sunday, April 23, 2017

Monday, April 24, 2017

Skill:  Bar Muscle Up Progressions

WOD:  15 Minute AMRAP

             12 Wall Balls (20/14)
             9 Box Jumps (24/20)
             6 Power Cleans (135/95)
             3 Bar Muscle Ups

Finisher:  Strict Pull Ups, 5 x 5


Congrats to Thomas and Joe on their 10K this morning! Great job, guys!

Friday, April 21, 2017

Saturday, April 22, 2017

Team WOD:  9 Minute AMRAP

                       100 Hang Power Cleans (115/85)
                       Max Box Jumps (24/20)

                       -rest 1 minute-

                       9 Minute AMRAP

                       100 S2O (115/85)
                       Max T2B

                       -rest 1 minute-

                        9 Minute AMRAP

                        100 Deadlift (185/135)
                        Max Burpees

                       *score is total box jumps, T2B and burpes. One partner works while the other rests


Mike M. has organized a WOD for Sunday during open gym. Please check out the athlete's page for all the details.

Thursday, April 20, 2017

Friday, April 21, 2017

WOD:  For Time with a Partner

            100 Air Squats
            100 AbMat Sit Ups
            100 Push Ups
            100 Pull Ups
            100 Push Ups
            100 AbMat Sit Ups
            100 Air Squats

Finisher:  800 M Run


Partner WOD! Don't worry about showing up with a partner the coaches will help you get all set up. This is a great way to have fun as we all start to get ready for Murph.

Wednesday, April 19, 2017

Thursday, April 20, 2017

Strength:  Split Jerk

                1-1-1-1-1-1

WOD:  4 Minute AMRAP

             400 M Run
             Clean and Jerk, Max Reps (135/95)

             4 Minute AMRAP

             400 M Run
             Clean and Jerk, Max Reps (115/75)

             4 Minute AMRAP

             400 M Run
             Clean and Jerk, Max Reps (95/65)

             *score is total clean and jerk reps for all 3 AMRAP's


I am sure everyone is very excited that it is officially running season again! 5am'ers please try and avoid wearing all black tomorrow morning.           

Tuesday, April 18, 2017

Wednesday, April 19, 2017

Strength:  Bench Press

                 7 x 3 @ 67% 1RM

                 Last Set AMAP

WOD:  20 Minute AMRAP

             3 Strict Pull Ups
             6 Deficit Push Ups (45/25's)
             9 Back Squats (135/95)

Finisher:  Band Tricep Pull Downs 3 x 10


Congrats to Kyle for killing yet another WOD today. Kyle has always been strong but is becoming incredibly fast and is constantly proving just how great of an athlete he is. Great Job!

Monday, April 17, 2017

Tuesday, April 18, 2017

Strength:  12 Minute EMOM, Alternating

                 30 Second Handstand Hold
                 10 Strict Ring Dips
                 15 Hollow Rocks

WOD:  For Time

            10 Strict Press (95/65)
            40 Double Unders
            12 Push Press (95/65)
            50 Double Unders
            14 Push Jerk (95/65)
            60 Double Unders

Finisher:  Crossover Symmetry


It is awesome to see classes full of athletes getting to the top of the rope! Great job, everyone!

Sunday, April 16, 2017

Monday, April 17, 2017

Strength:  Deadlift

                 6 x 3 @ 67% of 1RM

                 *Last set AMAP

WOD:  12 Minute AMRAP

            2 Rope Climbs
            6 Deadlift (275/185)
            9 Box Jumps (24/20)

Finisher:  50 Back Extensions


Happy Easter! I hope everyone enjoys the day with their loved ones.

Friday, April 14, 2017

Saturday, April 15, 2017

Team WOD:  For Time with a Partner

                       4000M Row
                       300 AbMat Sit Ups
                       10,000/7,500 lbs Ground to Overhead (ie. 95lbs x 53 reps = 5035lbs)

                       *accumulate reps/meters however you want. One partner works while the other rests. You choose weight for G2O


Our next blood drive will be Monday April, 24th. Please sign up at https://ht.heartlandbc.org/m/donor/schedules/available_drive_procedures/2033075/04/24/2017 if you would like to donate. Thanks, guys!


                 

Thursday, April 13, 2017

Friday, April 14, 2017

Strength:  Squat Clean Thrusters

                3-3-3-3

WOD:  21-15-9

            Wall Balls (20/14)
            Pull Ups
            Thruster (95/65)
            Box Jump (24/20)
            KB's, AM (53/35)

Congrats to John C. who turned his previous 1 rep max hang clean into an easy 3 rep max tonight! It was great to see the pride and excitement on his face. Well done, sir!

Wednesday, April 12, 2017

Thursday, April 13, 2017

Strength:  Hang Power Clean

                 3-3-3-3-3

WOD:  For Time

            30 Bar Facing Burpees
            30 Hang Power Cleans (95/65)
            20 Bar Facing Burpees
            20 Hang Power Cleans (135/85)
            10 Bar Facing Burpees
            10 Hang Power Cleans (155/105)



Congrats to Mike V. for flying through todays pistols. Great Job!

Tuesday, April 11, 2017

Wednesday, April 12, 2017

Strength:  Push Jerk

                 2-2-2-2-2

                * use the heaviest weight you can for each set

WOD:  10-9-8-7-6-5-4-3-2-1

             Push Jerk (115/75)
             Pistols, Alternating


Congrats to Cory on a hard fought RX today. It is pretty incredible how quickly he has picked up every skill! His performance during the Open after less than a year into CrossFit was very impressive. Keep it up!

Monday, April 10, 2017

Tuesday, April 11, 2017

Strength:  Front Squats

                3-3-3-3-3  (AHAP)

WOD:  4 Rounds

            5 Muscle Ups
            25 Wall Balls (20/14)
            15 Push Ups

Please make sure to take the survey on the Athlete's Page! Thanks, everyone!

Sunday, April 9, 2017

Monday, April 10, 2017

Strength: 8 Minute EMOM

                1 Power Snatch
                1 Hang Power Snatch
                1 Hang Squat Snatch

                *work up in weight

WOD:  10 Minute AMRAP

             5 Power Snatch (115/75)
             10 Box Jump Up and Overs (24/20)

Finisher: 100 AbMat Sit Ups For Time


Congrats to Angela and Jeremy on the birth of their beautiful daughter, Teagan! I am so happy everyone is healthy and recouping comfortably at home. I figure we have about a year before this little one is faster than all of us!

Friday, April 7, 2017

Saturday, April 8, 2017

Team WOD:  25 Minute AMRAP with a Partner

                      100 Double Unders
                      80 KB's, AM (53/35)
                      60 Wall Balls (20/14)
                      40 Burpees
                      20 T2B

                     *Partner 1 works on AMRAP while Partner 2 runs 400m, then switch


C. Joe's striking class will be starting this Sunday at 9:30am. The class which focuses on Krav Maga is a great addition to CFSG. While not intended to get you cage ready it will improve anyone's striking capabilities and teach overall self defense. I have taken this class before and not only did it build confidence but it was an incredible workout. It is definitely high intensity and a lot of fun. Please reach out to Joe if you have any questions!

Thursday, April 6, 2017

Friday, April 7, 2017

Strength:  Bench Press

                1 x 2 @ 60%
                1 x 2 @ 65%
                4 x 5 @ 70%

                Last set AMAP

WOD:  21-15-9

            KB's, AM (53/35)
            Burpees


           Rest 5 Minutes

           "Death by Pull Ups"

Finisher:  50 Push Ups

Ladies, be sure to sign up for C. Kelsey's She-Beast class this Saturday! Sorry fellas this is a female only lifting session.

Wednesday, April 5, 2017

Thursday, April 6, 2017

Strength:  Deadlift

                 1 x 2 @ 60%
                 1 x 2 @ 65%
                 4 x 5 @ 70%

                 *Last set AMAP

WOD:  For Time

            75 Cal Row
            75 OHS (95/65)

Finisher:  50 Back Extension


There are still a few tanks and sweatshirts in the office. If you purchased one please pick it up ASAP. Thanks!

Tuesday, April 4, 2017

Wednesday, April 5, 2017

Strength:  15 Minute EMOM, Alternating

                 5 Strict Chin Ups
                 10 Wall Balls
                 20 Ab Mat Sit Ups

WOD:  For Time

            30 Double Unders
            30 Deadlift (185/135)
            30 Double Unders
            30 T2B
            30 Double Unders
            30 Dumbbell Snatch (50/35)


Next time you see Kay be sure to congratulate her on her recent weight loss! She just passed a BIG milestone and I know she will hit her goal in no time. Kay, you look great and I am so proud of the progress you've been making, not just on the scale but at the box! The excitement for your first T2B was an incredible moment. Keep it up, lady!
              

Monday, April 3, 2017

Tuesday, April 4, 2017

Strength:  Strict Press

                 1 x 2 @ 60%
                 1 x 2 @ 65%
                 4 x 5 @ 70%

                 *Last set AMAP

WOD:  For Time

             30 Push Jerks (135/85)
             100 KB's, AM (53/35)
             30 Push Jerks (135/85)

Finisher:  25 Strict Pull Ups


Congrats to Alex and Ary on the birth of their beautiful daughter! We are so happy that everyone is healthy and doing well. We can't wait to meet her.

Sunday, April 2, 2017

Monday, April 3, 2017

Strength:  8 Minute EMOM

                1 Hang Power Clean
                1 Power Clean
                1 Squat Clean

WOD:  4 Rounds

             12 Burpee Box Jumps (24/20)
             12 Squat Cleans (135/85)
             Rest 3 Minutes


Registration for the next Lurong challenge starts tomorrow! This challenge lasts five weeks and begins May 15th. During this time we focus on proper nutrition and how it affects your performance. You will learn a lot about meal prep and cooking. Each time we have an incredibly supportive group that will help you along the way. If you have any questions on if this is right for you (it is) or what else the challenge entails please talk to C. Meg