Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Helen”
Three rounds for time of:
400m run
21 KB swing (24/16kg, USA)
12 pull ups
Post time and scaling to chalkboard/journals
and PR board
Compare to recent Helen times and similar WODs: May 2 2017, Aug 22 2016, July 29 (3/4 Helen), July 7 2016 (Helen and a half) April 21 2016,Dec 29 2015, Dec 12, 2015, July 16, 2015, June 20, 2105, May 15, 2015, Dec 29, 2014, Nov 26 2013, Sept 9 2013, Aug 3 2013 May 11 2013, Jan 2 2013, Sept 122012, July 26 2012, Jan 30 2012.
Monday Specialty Session 5pm STRONG!
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 10 minutes of:
20 scott ups (25/10kg bumper plates)
90/65kg squat clean, 5 reps
Post number of rounds and remaining reps to chalkboard/journals
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
For time complete:
30 push press (exactly half of deadlift load)
40 deadlifts (90/60kg)
800m run
40 deadlifts
30 push press
Post time and loads to chalkboard/journals
Wednesday 5pm Gymnastics Specialty Session
skills and drills with lots of practice time on a few body weight movements
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Shoulder press
3-3-3-3-3-3-3
Post new 3RM to chalkboard/journals
Compare to whiteboard and… Nov 9 2015, May 15 2015, Nov 17 2014 (3 rep max days)
-then-
For time:
1km bike
1/2km row
Post time to chalkboard/journals
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am, against 3 and 5pm
“Artie” a Hero WOD
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters (43/29kg)
Post rounds completed to journals/chalkboards
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.
Saturday
9:30am BIG WOD at the Hut
