"JT"

WOD

"JT"

21-15-9

Handstand Pushups

Ring Dips

Pushups

My Time = 6:37 - new PR old one 7:01

WOD at CrossFit Merrick

WOD

AMRAP IN 20 MINUTES

15 DOUBLE UNDERS

15 GHD SITUPS

15 GOODMORNINGS W BAR

MY TIME = 16 1/3 rounds

WOD

WOD

100 THRUSTERS - 95/65

ON THE MINUTE EVERY MINUTE DROP THE BAR AND RUN 40 METERS. ONCE YOU GET BACK PICK THE BAR UP AND START THRUSTING UNTIL THE NEXT MINUTE. WORKOUT IS FINISHED WHEN YOU REACH 100 THRUSTERS.

My time = 11:37

Triplet from 2010' games

WOD 1

3 Rounds or 7 min cap

30 Hand Release Pushups

12 Pullups

21 OHS 95lbs

12 Pullups

My Time - 2 rounds and 28 pushups

WOD 2

3 Rounds or 7 min cap

30 Toes to Bar

21 Ground to overhead - 95 lbs

My Time - 1 round and 18 Ground to overhead

WOD 3

3 Rounds or 7 min cap

8 Burpee Bench jumps

20 Pullups

My Time = 4:07

DL/Pistol/Double Under WOD

WOD

AMRAP IN 7 MIN

7 Deadlifts - 315lbs

14 Pistols

21 Double Unders

My Time = 3rds and 1 rep...

*** used metal plates, on the grass so the plates were deep into the grass...Deadlifts started at my feet. No momentum with metal plates. Was at a severe disadvantage.***

WOD #2

AMRAP IN 7 MIN

Run 800M

As many burpees as possible in the remaining minutes

My Time = 59 Burpees

WOD AND BOOTCAMP

WOD

5 Rounds

5 Squat Clean Thrusters - 135lb

10 Chest to bar pullups

My Time = 5:29

BOOTCAMP WORKOUT

21-18-15-12-9-6-3

DB SWINGS

AIR SQUATS

BOX JUMPS

20 M SPRINT

Times

Molly = 10:26

Melissa = 11:20

Brandon = 12:19

Tony = 12:30

Steph = 14:29

Marc = 17:35

*Great Work everyone!

Brothers CrossFit

"Jason"

100 Squats

5 Muscle Ups

75 Squats

10 Muscle Ups

50 Squats

15 Muscle Ups

25 Squats

20 Muscle Ups

My Time - 12:24

Matt - 14:20

Steve - 16:14