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 minutes

    Metcon
    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 lbs

    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.