500M Row
20M single leg floor touch
20M Elbow to ankle
20M Bum Kickers
10 down dog/ Up dog
10 Sit Ups
10 Squats
10 Kipping Swings
LIFE
3 Rounds
5 Manmakers 30/20
30 Sec. hollow body hold
10 banded ring dips
Then:
1000m Row
SPORT
3 Rounds
5 Manmakers 50/30
30 hollow body rock
10 ring dips
Then:
1000m row
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups
LIFE
2.4.6.8.10.8.6.4.2
Box Jumps 20″/16″
Power Snatch 85/55
Run 200m inbetween sets
SPORT
2.4.6.8.10.8.6.4.2
Box Jump 30/24
Power Snatch 95/65
Run 200m in-between rounds
3min Row
40M skip
40M Toy Solider
40M 1 leg floor touch
40M bear crawl
5 chin ups
5 pull-ups
1 min couch stretch
LIFE
15 min AMRAP
100 single jump rope
10 toe nail pullups
30 KB Swings 55/35
40m KB single arm Waiter Carry 55/25 (switch arms at 20m)
SPORT
15 min AMRAP
35 DU
10 Pullups
30 KB Swings 70/55
40m KB Single Arm Waiter Carry 55/35 (switch arms at 20m)
400m Run
Then:
3 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10+10 Reverse Lunges (optional to add a little load with DBs or Plate)
3-5 Pull-Ups or Chin-Ups with a :02 hold at the top
Mobility:
30 sec scorpion stretch
10 PVC pullovers
LIFE
5 Rounds
10 DB Power Cleans 30/20
10 pushups
10 med ball slams 20/14
SPORT
4 rounds
8 Power Clean 115/75
6 Front Squats 115/75
8 Burpee Over Bar
Complete as many rounds as possible in 20 minutes of:
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 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.
To learn more about Artie click here
3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
20M Bear Crawl
10 Speed toe touches
Partner Hang Stretch
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 8-ft. target
Girls throw 10-lb. ball to 8-ft. target
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target
to be done after metcon, if time permits.
500M Row
20M single leg floor touch
20M Elbow to ankle
20M Bum Kickers
10 down dog/ Up dog
10 Sit Ups
10 Squats
10 Kipping Swings
LIFE
3 Rounds
50 KB Swings 55/35
15 Burpees
20 DB Thrusters 30/20
SPORT
3 Rounds
50 KB Swings 70/55
15 Burpees
15 Thrusters 95/65
Similar to a Skull Crusher. Elbows are lower and bar travels towards face. Once close to the face, press away. This is heavily a tricep press.
Weight should be manageable and not difficult
Attach Band to Pullup Bar. Grab band straps with each hand. Thumbs should be facing ceiling. Push band down and lock out triceps at bottom.
500m row
20m lunges
20m elbow to ankle
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
10 supermans
stretch
10.8.6.4.2.4.6.8.10
Pushups
Air squats
Box jumps 24/20
Stationary Dips
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups
LIFE
15 min AMRAP
10 jumping pullups
8+8 single leg squat
40m Single Arm farmer carry 55/35 (switch arm half way)
15 wallballs 20/12
SPORT
15 min AMRAP
10 Pullups
8+8 alternating pistol squats
40m single arm farmer carry 70/55 (switch arms half way)
15 wallballs 20/14
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