5/1/17

Warm-up:
200m Run then 3rds of:
10 Glute Bridge 3
0sec HS Hold
5 1 ¼ Squat w/ KB

Strength:
Back Squat
5×60, 3×70, 2×80, 1-2×90, 1×95, 1×103+%

EMOM x 16
1) MU x 3-4
2) Reverse KB Lunges x 12
3) Strict HSPU x 6-8
4) Hollow Hold x 45sec

4/28/17

Warm-up:
200m Run then 3rds of:
10 Banded Lunge Glute Activation
5 Strict Pull-up

Strength:
Front Squat
5×75, 3×85, 1×95%

Workout of the Day
2 person team
5rds each
200/150m Row
5 Clean (135/95)
6 Bar Facing Burpee

4/27/17

Mobility:
Hips

Midline/Stability:
3 sets
15 V-ups
10 Single Leg RDL
Bottoms Up KB Carry

Workout of the Day

Option 1-
500m Row 500m Run 5 Rope Climb
400m Row 400m Run 4 Rope Climb
300m Row 300m Run 3 Rope Climb
200m Row 200m Run 2 Rope Climb

Option 2-
Skills not for time

Artie

Warm-up: 200m Run then 3rds of:
6 Ring Row
6 Push-up to Spiderman
10 Hollow Rock

Strength:
Shoulder Press
5×75, 3×85, 1×95%

“Artie”
20min AMRAP
5 Pull-up
10 Push-up
15 Squat
5 Pull-up
10 Thruster (95/65)

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.

4/25/17

Barbell Warm-up

1RM Snatch or Power Snatch

1K Row for Time

Spend extra time working on mobility or a “goat”

4/24/17

Warm-up:
200m Run then 3rds of:
5 Goblet Squat @22X1
10 Deadbug
10 Glute Bridge

Strength:
Back Squat
5×60/65/70/75%

Workout of the Day
16min EMOM
1) 10 Russian KBS (53/35) + 15 DU
2) 15 Med Ball Clean (20/14)
3) 6 DB Burpee Box Step-Overs (25/15)
4) 6 Strict Chin-up

4/21/17

Warm-up:
200m Run then 3rds of:
5 1 ¼ Front Squat
5 Strict Pull-up
10 Birddog

Strength:
Front Squat 3×80/85/90%

Workout of the Day
2 person team
5rds each
250/200m Row
8 C2B
4 Front Squat (155/105)

4/20/17

Mobility:
Shoulders

Skill:
Pistols

Workout of the Day
Option 1-
Skills
3-4rds not for time
2 Rope Climb
10 Pistols
20ft HS Walk
10 Ring Pull-up
30sec L-sit
10 Strict Dip
10 BB Bicep Curl
10 DB Bench Press

Option 2-
1000m Run/Row
20 Russian Twist
20 OH KB Walking Lunges (10 each arm)
20 Hollow Rock
20 Air Squat or Alt Pistols

Filthy Fifty

Warm-up:
200m Run then 3rds of:
8 OH Plate Step-up
2 Wall Walk

Strength:
Shoulder Press
3×80/85/90%

Workout of the Day
“Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double-unders

4/18/17

Barbell Warm-up

Oly
1RM Power Clean

Workout of the Day
Every 2:30 for 5 rounds
200m Run
8 Power Clean @ 60% of today’s heaviest lift

Finish:
3 sets
6-8 Strict Chin-ups
8 Single Leg RDL (each)