26 Benson Lane Merrick, NY 11566 | (516) 868-7767
THURSDAY 12/27
Thursday 12/27
Strength
Back Squat
5x3x1x1x1
Basics
3 Rounds
10 Sumo Dead Lifts W kettle bell
10 Ring Rows
200 Meter Row
Crossfit
5 Rounds
10 Deadlifts 185/125
15 Wall Balls
200 Meter Run
Quote of the Day!!
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’ “
Muhammad Ali
WEDNESDAY 12/26
Strength
Strict Press
5x5x5
Basics
15 Min Amrap
10 Pull Ups
15 Box Jumps
10 Lunges
Crossfit
15 Min Amrap
10 HSPU
10 Chin Ups
20 Box Jumps
**Cash Out- 2K Row
Today’s WOD is in memory and honor of Connecticut school teacher Victoria Soto, a HERO who died while protecting her students. She was a teacher for 5 years, her room # was 10, she was killed on 12/14/12 and she was 27 years old. She was a CrossFitter and a true hero.
“Victoria”
5 RFT
“The Grinch”
Partner WOD
20 min AMRAP (partners alternate rounds)
“Make sure your worst enemy doesn’t live between your own two ears.” Laird Hamilton
SATURDAY 12/22
WOD
2 Rounds for time
8 Burpees
12 Deadlifts 95/65
8 Burpees
12 Hang Cleans 95/65
8 Burpees
12 Front Squats 95/65
8 Burpees
12 Thrusters 95/65
8 Burpees
12 Push Press 95/65
** CASH OUT
50 Toes To Bar- Everytime you let go of the bar 5 Walking Lunges
Quote for the Day
“I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match. ”
Mia Hamm
THURSDAY 12/20
Strength
Bench Press 5x5x5x5x5
Basics
3 Rounds for time
2 Length sled push
20 Burpees
10 Ball Slams
Crossfit
5 Rounds for time
4 length Sled Pushed- body weight.
10 Burpee Box Jumps 24/18
10 Ball Slams
Quote for the Day
“Nothing is impossible, the word itself says ‘I’m possible’!” Audrey Hepburn
WEDNESDAY 12/19
STRENGTH
Front Squat
5x5x5x5x5
BASICS
4 Rounds for Time
20 Air Squats
10 Burpee Box Jumps
5 Ball Slams
CROSSFIT
4 Rounds for Time
10 Back Squats 225/115
10 Over Head Lunges 45/25
Quote of the Day
“By failing to prepare, you are preparing to fail.” Benjamin Franklin
