WOD / Monday, October 22

Welcome to Hero Week... 


AMRAP in 25:00 of:

5 Pull-ups

10 Push-ups

15 Air Squats

5 Pull-ups

10 Thrusters, 95lbs/65lbs

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. 

First posted Oct. 23, 2016

Beach Muscles

3 sets of: 

18 GHD Sit-ups 

12 Seated DB Curls to Press

1:00 Flutter Kicks (Hollow)


1. Thruster: 3-3-3-3; build to a heavy triple 

2. “Artie”

3. Aerobic 4 sets of: 350m Row 15 Calorie Ski Rest 1:15

4. Gymnastics Every 2:00 x 6 sets of: 5 Burpee Bar Muscle-ups 

Powerlifting (10:00am)

A. Bench Press Clusters: 3.3 x 3 sets @ 70%

B1. 3 sets of: 6-8 Snatch Grip Barbell Rows 

B2. 3 sets of: 8-10 Bar Dips

C. AMRAP x 8:00 of: 8 Ring Push-ups 10 Ring Rows 12 V-ups f

Rocco Di Jerlando