WOD
THIS WEEK’S WORKOUTS!
This page is updated weekly, so make sure to check back in to checkout the daily workouts.
-
Strength
OHS 15-15-15
*across
Metcon
4 RFT
20 Abmat sit-up
20 Box jump 24/20" -
Metcon
For time:
30-28-26-24-22 Unbroken Wall ball 20/14lb 10/9'
50 Unbroken double-under -
Metcon
“DISRUPTED DT”
Every 3:00 for 7 rounds:
12 deadlifts 155/105lb
9 hang power cleans 155/105lb
6 push jerks 155/105lb
– Use the same barbell for each movement.
– Score is slowest round. -
Strength
Bench press 10-10-10-10
Strict Pull-up 10-10-10-10
rest 3 minutesMetcon
3 RFT
200m run
15 T2B -
Metcon
AMRAP 25 - Partner WOD
100 Calorie row
100 DB snatch 50/35lb
100 Burpee -
"Artie"
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters 95/65 lbsPolice 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.