12/4 🇺🇸 HERO SATURDAY 🇺🇸

Artie

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

5 pull-ups

10 thrusters 95#/M 65#/W


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

Ray Traitz
12/3 Friday

Warm-Up 

Combo activation #7

3x

  1. Row/ run 30 seconds

  2. 7 lateral lunges

  3. Row/ run 30 seconds

  4. 20 hitchhikers

  5. Row/ run 30 seconds

  6. 20 leg curls (rower seat/Swiss ball) or floor bridges


WOD

15 minute AMRAP

10 push press

10 SDHP

10 power snatches

Ray Traitz
12/2 Thursday

Warm-Up 

Bodyweight warm-up #2

3 rounds of:

  1. 10 mountain climbers

  2. 10 super rocks or superman

  3. 10 flutter kicks

  4. 10 tucks

  5. 10 explosive reverse lunges

  6. 10 lateral lunges

  7. 10 ring rows/ TRX/ sheet/ bands


Partner WOD

12 minute TAG

50m shuttle / 20 second sprint

6 pull-ups

6 jump lunges

Ray Traitz
12/1 Wednesday

Warm up 

KB warm up #1

Banded pull aparts + hitchhikers, 20 reps


3x (coach's choice on reps)

  1. KB around the world

  2. Russian swing

  3. Double-tap

  4. H2H swings

  5. Release

  6. Wall-ball substitute or thrusters


WOD

4 rounds for time:

800m run/ 3:30 minute run

25 dips

25 KBS

Ray Traitz