A. Front Squat 3-3-3-3-3
B. "Heartbreak Kid"
3 rounds
10 Front Squats (185/135)
20 C2B Pull-ups
50 Double unders
A. Bench Press 5-5-5-5-5
B. 10 min AMRAP
10 Power Snatches (95/65)
10 Burpees
C. Alternating Tabata
Plank Hold
Hollow Hold
A. Deadlift 10-10-10
B. For time:
50 Wallballs (20/14)
50 Deadlifts (185/135)
50 HSPU
Rest Day
10:00am Partner WOD
"Artie"
AMRAP in 20 min of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb.
Post rounds completed to comments.
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.
A. Clean & Jerk 2RM
B. 4 x 1000m Row
Rest as needed between rounds.
A. Push Press 3-3-3-3-3
B. 10 rounds
5 Power Clean (155/105)
10 Walking Lunges
A. Back Squat 5-5-5-5-5
B. For time:
27-21-15
Back Squat* (165/115)
HSPU
*Can take Barbell from Rack.
A. Press 5-5-5
B. 14 min EMOM
Even: 10 Deadlifts @ 50% 1RM
Odd: 50 Doubleunders
Rest Day
"Barbells 4 Boobs - Reloaded" This year we're trying something different.
We're giving you a choice.
For you Old-Timer Traditionalists who remember the first BBFB...
"Amazing Grace"
5 min AMRAP
30 Clean & Jerks (135/95)
Chipper fo time:
50 Double unders
40 Wall Balls
30 Sit-ups
20 Burpees
10 Box Jumps
"Helen"
3 rounds of
400m Run
21 KBS (53/35)
12 Pull-ups
You can do one, two or all three!
Please consider making a donation for EACH WOD that you choose.
As always, modifications can be made for any and all of the movements.
Bring some food, drink and $$$. After all, is there anything more glorious than a nice pair of Boobies?
A. Bulgarian Split Squat 5-5-5-5-5
B. 25 min AMRAP
25 Single-Arm DB/KB OH Lunges
25 Cal Row
25 Weighted Sit-ups (35/25)
A. OHS 5-5-5
B. Snatch Balance
3-3-3
C. Hang Squat Snatch
1-1-1
D. Tabata Burpees
For time: 200m Run
1 round of "Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
-then-
400m Run
2 rounds of "Mary"
5 HSPU
10 Pistols
15 Pull-ups
-then-
600m Run
3 rounds of "Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats
-then-
800m Run
Join us Saturday at 12:00 for #BFB.
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Join me in welcoming November's Athlete of the Month, Corrie Michael.
Occupation: Service Manger at Social House 7.
How long have you been CrossFitting: I've been Crossfitting since 2013. I moved to New Jersey while working in NYC and was looking for a way to meet people.
Favorite WOD or Movement: would have to include running. I was a runner before joining so movements focusing on the legs are a little more of my wheel house.
What I've taken away from CrossFit: is that it's not just about you. This is a team effort and I really believe that the wod isn't done until everyone is finished. The community is rewarding and encouraging. The competitiveness of it has really pushed me to do more then I ever thought I could.
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A. Deadlift
3-3-3
B. 10 rounds for time
7 SDLHP (95/65)
7 Front Squats
7 Push-Jerks
This Saturday the 10:00am WOD will be canceled. We encourage you to join us at 12:00 for "Grace" and support Barbells for Boobs!
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A. Bench Press
3-3-3-3-3
B. 15 min AMRAP
5 Bar Muscle-ups
10 Power Cleans (135/95)
15 Box Jumps
Rest Day
For time: 80 Thrusters (115/80)
80 C2B Pull-ups
80 Squat Clean (115/80)
80 Burpee Box Jumps
80 Calorie Row
"Jack" AMRAP in 20 minutes: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
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Join us tomorrow for Fight Club.
Over the past few years (yes, it's really been that long) I've been asked to teach the same fighting skills that I taught to the Navy and to my OGA guys.
I was always reluctant to do so because frankly I hate that it's compared to Kickboxing - 'fitness' Boxing - TaeBo (is that even still a thing?) Bullshit but you kept asking.
The intention is to go on Saturday after the 10:00am WOD and see where it leads us.
We'll mix it up from week to week and invite in some "guest instructors" from time to time. We have recently added 1100 sqft of grappling mats so we can to stand-up, striking, grappling, BJJ and DT.
We'll work out the details as we go but there's no time like now to get started.