Your workout of the day!
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
Men use a 45-lb. barbell and 24-in. box
Women use a 35-lb. barbell and 20-in. box
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Complete as many rounds as possible in 7 minutes of:
135-lb. sumo deadlift high pulls, 10 reps
135-lb. push presses, 10 reps
Post rounds completed to comments.
3 Rounds for Time:
20 Burpees
10 Thrusters 95/65
5 Muscle Ups
The WOD – Armistice
AMRAP 11
11- Power Cleans
11- Burpees Over the Bar
19- Deadlifts
18- Pull-Ups
RX-135/95
Scaled Version (Barbell Free – either do Rx weight or this version)
AMRAP 11
11- Push Ups
11- Burpees
19- Sit-ups
18- Air Squats
For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps
20/14 WB
24/20 Box
For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps
20/14 WB
24/20 Box
Complete as many rounds as possible in 10 minutes of:
20 Sit-ups
205-lb. squat cleans, 5 reps
135lb for women
5 Rounds for Time
5 Pullups
10 Pushups
15 Air Squats
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00
Rest
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00
Rest
23:00-27:00
400m Run
Max Thrusters (95/65#)
Score: total barbell reps
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
