Archives for Nov,2016

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Mobility Mashup

Mobility

Mobility Mashup is an updated version of our Mobility class. We will work through the body with a concentration on a key area that we will utilize during the WOD. With proper preparation and mobilization your body will be better prepared for the demands of a WOD.

Today’s focus will be on the hamstrings and the shoulders.

Minuteman

Skill/Strength: Skill
Snatch Balance
15-20 mins to find max w/ form and control

WOD: Conditioning
3 rounds of:
1 min Hang Power Cleans (75/55#)
1 min Wall Balls (20/14#)
1 min KB Swings (24/16kg)
1 min HSPU
1 min Rest

Finish: Midline
Plankton…
1 min Plank
1 min side Plank (L)
1 min side Plank (R)
1 min Plank
10 sec Rest between Planks

Artie

Skill/Strength: Skill
Double Unders
Technique & Efficiencies

WOD: Conditioning
5 Pull Ups
10 Push Ups
15 Air Squats
5 Pull Ups
10 Thrusters

Finish: Midline
50 (4ct.) Bicycle Kicks

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.

Deadlee

Skill/Strength: Deload
Bench Press
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%

Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%

WOD: Complex
21-15-9
Deadlifts (225/155#)
Bar Facing Burpees

Finish: Reflection
Write on board why you are thankful

Jenny

Skill/Strength: Deload
Deadlift
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%

WOD: Complex
As many rounds as possible in 20 mninutes of:
20 Overhead Squats (45/35#)
20 Back Squats (45/35#)
400m Run

Finish: Intensity
20 Strict Toes 2 Bar

Team WOD

WOD: Conditioning
Partner Farmer’s Carry (200m)
100 Wall Balls (20/14#)
40 Box Jumps
Partner Farmer’s Carry (200m)
70 Wall Balls
30 Box Jumps
Partner Farmer’s Carry (200m)
40 Wall Balls
20 Box Jumps

***Each team is responsible for 2 kettlebells. If the KB’s touch the ground at any time during the WOD, both partner’s must do 3 burpees.

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