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Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
“FGB Style” – Box Jumps, Hand Release Push-ups and Air Squats4 rounds, 1 min per station, for reps:
Box Jump (24″/20″)
Hand Release Push-up
Air Squat
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
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
Shoulder Press 1-1-ME
Use the same weight for each set.
Rest as needed between sets.
FT: Double Unders and Wall WalksFor time:
50 Double Unders
5 Wall Walks
40 Double Unders
4 Wall Walks
30 Double Unders
3 Wall Walks
20 Double Unders
2 Wall Walks
10 Double Unders
1 Wall Walk
Photo by @snoridgecrossfit
Box Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
15 Medicine Ball Cleans (20/14)
10 Single Arm Dumbbell Hang Clean & Jerks (50/35)
5 Shuttle Runs, 50 ft
Photo by @snoridgecrossfit
Photo by @snoridgecrossfit
Alt EMOM 12 mins: Strict Handstand Push-ups and Muscle-up PracticeEvery 1 min for 12 mins, alternating between:
4 Strict Handstand Push-ups
Muscle-up Practice
In 15 mins, for max reps of:
50 Box Step-ups (24″/20″)
50 Jumping Pull-ups
40 Lunges
40 Burpees
30 Toes-to-bars
30 Push-ups
max reps in remaining time Ring Muscle-ups
Photo by @snoridgecrossfit
CrossFit Spins Off Masters, Teens & Adaptive Division Championships to New Host Partners
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
Overhead Squat 5-4-3Overhead Squat 5-4-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 12 mins of:
2 Toes-to-bars
2 Wall Balls, pick load
2 Overhead Squats, pick load
4 Toes-to-bars
4 Wall Balls, pick load
4 Overhead Squats, pick load
6 Toes-to-bars
6 Wall Balls, pick load
6 Overhead Squats, pick load
…
Continue adding 2 reps each round to each movement until time expires.
Photo by @snoridgecrossfit
Record your best Deadlift 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
FT: Deadlifts and Rope ClimbsFor time:
10 Deadlifts (245/165)
1 Rope Climb, 15 ft
9 Deadlifts
1 Rope Climb, 15 ft
8 Deadlifts
1 Rope Climb, 15 ft
7 Deadlifts
1 Rope Climb, 15 ft
6 Deadlifts
1 Rope Climb, 15 ft
5 Deadlifts
1 Rope Climb, 15 ft
4 Deadlifts
1 Rope Climb, 15 ft
3 Deadlifts
1 Rope Climb, 15 ft
2 Deadlifts
1 Rope Climb, 15 ft
1 Deadlift
1 Rope Climb, 15 ft
