Monday 2/12/19 – Artie

Complete as many rounds as possible in 20 mins of:

5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters, 42.5/30

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 9/8/19…Mary or Cindy

As we continue the programming theme of the CrossFit Games week we look towards this classic body weight benchmark.

Choose 1 of the Following
20 Min AMRAP
5 Pullups
10 Push Ups
15 Squats


20 Min AMRAP
5 Handstand Pushups
10 Pistol Squats
15 Pullups

Saturday 5/1/19….Lucky 5’s

Daily WOD – 5/1/19

5 mins of: Burpees

— then —

5 mins of:
7 Power Clean, 70/55kg
7 Box Jumps, 24/20 in

— then —

5 mins of: Dumbbell Turkish Get-ups, 24/16

— then —

5 mins of:
7 Snatches, 50/35kg
7 Push-ups

— then —

5 mins of:
Row Calories

Monday 5/11/18…Loredo Hero WOD


6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges Run,
400 m

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Super Saturday – A grind

For Time:
Buy In: 750m Row or Ski, or 1 Mile Assault bike

2 Rounds of:

29 Double KB Russian Swings 24/16kg
29 Push Ups
29 Dumbell Clean & Jerk 20/15kg
29 Knees to Elbows

Cash Out: 750 Row, Ski, 1 Mile Assault Bike

Deadlift Tuesday 11/7/17


A1. Deadlift 5-5-5-5-5
A2. Cowboys Walks 10-10-10-10-10

“Fight Gone Bad Style”
3 Rounds 1 min per station for max reps

Deadlift @ 100/70 kg
Assault Bike
Kettlebell Snatch
Double Unders

@ the end of 5 stations 1 min rest.

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