Nov 2014 27
9AM and 6:15PM Only Friday
Push Jerk 5×3 @ 80%
Double Unders
Abmat Sit Ups

Nov 2014 26

Happy Thanksgiving to all of you!

One class only at 8AM!

1 Mile Run
100 Pull up
200 Push up
300 Air Squat
1 Mile Run
~post results to comments. Partition as needed.

SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.

Nov 2014 25
Build to 1Rm Back Squat
Build to 1RM Bench Press
We will be using these numbers for some upcoming strength work, so make sure you get in and go heavy! Open and download the excel sheet below. 
CrossFit Merrimack Squat and Bench Spreadsheet

Nov 2014 24
Deadlift 3-3-3
For Time
Power Clean 135, 95
Pull Up

Nov 2014 23
For Time
3 Rounds
8 Hang Power Snatch (95, 65)
8 Bar Facing Burpee
50 Box Jump (24, 20)
3 Rounds
8 Hang Power Snatch (95, 65)
8 Bar Facing Burpee

Now that's a cake!

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