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Deadlift 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155/105)
12 Hand Release Push-ups
15 AbMat Sit-ups
Photo by @snoridgecrossfit
Team WOD: 50-40-30: Handstand Push-ups, DB Hang Squat Cleans, Row Cal and Sit-ups50-40-30 reps, for time of:
Handstand Push-up
Dumbbell Hang Squat Clean, pick load
Row Calories
AbMat Sit-up
25-20-15 reps, for time of:
Handstand Push-up
Dumbbell Hang Squat Clean, pick load
Row Calorie
AbMat Sit-up
Photo by @snoridgecrossfit
Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Med Ball Sit-upsIn 20 mins do:
Row 1500m
Run 1200m
then in the remaining time, AMRAP of:
10 Medicine Ball Cleans (20/14)
10 Push Press (95/65)
10 Medicine Ball Sit-ups (20/14)
In 14 mins do:
Run 600m
then in the remaining time, AMRAP of:
7 Push Press (95/65)
7 Medicine Ball Cleans (20/14)
7 Medicine Ball Sit-ups (20/14)
Photo by @snoridgecrossfit
Team WOD: AMRAP: Burpees, Row, Sit-ups, Double Unders and LungesComplete as many rounds as possible in 30 mins of:
10 Burpees
20 Row Calories
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
Complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
Photo by @snoridgecrossfit
Team WOD: FT: Partner Wall Balls, Box Jump Overs, and Partner DeadliftsFor time:
60 Partner Alternating Wall Balls (20/14)
40 Box Jump Overs (24″/20″)
20 Partner Deadlifts (275/185)
45 Partner Alternating Wall Balls
30 Box Jump Overs
15 Partner Deadlifts
30 Partner Alternating Wall Balls
20 Box Jump Overs
10 Partner Deadlifts
15 Partner Alternating Wall Balls
10 Box Jump Overs
5 Partner Deadlifts
4 rounds for time of:
10 Deadlifts (225/155)
15 Box Jump Overs (24″/20″)
20 Wall Balls (20/14)
Complete as many rounds as possible in 5 mins of:
4/4 Toes-to-bars
6/6 Alternating V-ups
8/8 AbMat Sit-ups
Photo by @snoridgecrossfit
Every 1 min for 18 mins, alternating between:
Run 100m
10 Hang Power Snatches (95/65)
25 Double Unders
Pt. 2: EMOM for 6 mins: Hang Power Snatch1 Hang Power Snatch, pick load
Every 1 min for 6 mins.
Photo by @snoridgecrossfit
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters (95/65)
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters (95/65)
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.
Opt. 2: Team Chad (Teams of 2-4)For time:
1000 Weighted Box Step-ups (45/35 to 20″)
In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.
Photo by @snoridgecrossfit
Thank You For Your Service: Honoring Veterans this November 11
Complete as many rounds as possible in 18 mins of:
12 Lateral Burpee (Over Barbell)
12 Clean & Jerks (115/75)
12 Pull-ups
Solo WOD: 10 RFT: Clean & Jerks, Lateral Burpees and Pull-ups10 rounds for time of:
3 Clean & Jerks (115/75)
5 Lateral Burpee Over Bars
7 Pull-ups
Photo by @snoridgecrossfit
Pt. 1: Alt EMOM 18 mins: Row Cal, Burpees, and Power CleansEvery 1 min for 18 mins, alternating between:
15/12 Row Calories
10 Burpees
6 Power Cleans (135/95)
1 Power Clean & Jerk, pick load
Every 1 min for 6 mins.
Team WOD: Team Frankenchipper 2.0For time:
Partner Run 800m
60 Kettlebell Swings (53#/35#)
42 Thrusters (75#/55#)
42 Pull-ups
100 Push-ups
100 Air Squats
60 Box Jumps (24″/20″)
60 Partner Alternating Wall Balls (20#/14#)
Solo WOD: Frankenchipper 2.0For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
Photos by @tankrtom
Great turnout for both the Frankenchipper (32 people) and the Halloween Party (54 people)! The return of the annual Halloween party was at the gym for our first time ever after the previous 10 parties were at our house. Next year we are looking forward to seeing more of the awesome solo and group costumes.
