WOD’s & News

WOD's & News

CrossFit Hero WOD: Artie

20 Minute AMRAP:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
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 [...]

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Monday, November 20, 2017: The CrossFit Total

Back Squat 1-1-1
Strict Press 1-1-1
Deadlift 1-1-1
Your CF Total is the sum of the best of each lift.
You may use any remaining time in class as you wish.
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts [...]

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Friday: November 17, 2017

50 Box Jumps (24/20) + 8 Burpees
50 Pull-Ups + 7 Burpees
50 KB Swings (55/35) + 7 Burpees
50 Air Squats + 7 Burpees
50 Knees to Elbow + 7 Burpees
50 Push Press (45) +7 Burpees
50 Thrusters (45) + 7 Burpees
On Monday we will be working to a 1RM: Back Squat, Strict Press and Deadlift.
Also known as The…..

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