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"A WEEK OF HEROES"

SATURDAY

Warm Up:
-PVC Stretch
- Leg Stretch

-2 Rds with Empty Bar

-5 Deadlifts
-5 Hang Power Cleans
-5 Push Press

WOD#1:

"DT"

-5 Rounds - For Time
RX: (155/105)

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Scale: Lower the weight to where you can keep the same rep count

Complete 5 rounds of the work in the order written. Score is the time it takes you to complete 5 rounds. Good Times for “DT”
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes

In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

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122719

12/27/2019

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"A WEEK OF HEROES"

FRIDAY

Warm UP;
-PVC Stretch
-Leg Stretch
-Burgener Warm Up

-2 Rds w/ Empty Bar

4 Squat Snatch
6 Hang Power Snatch
4 Overhead Squat

WOD#1:

"RANDY"

FOR TIME

75 Power Snatches (75/45)

– Beginner: 9-12 minutes
– Intermediate: 6-8 minutes
– Advanced: 4-6 minutes
– Elite: <4 minutes

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.

COOL DOWN: Core/Mobility

1000m Row

-5-10 Stretch/Foam Roll

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122619

12/26/2019

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" A WEEK OF HEROES"

THURSDAY

Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rounds

3 Pull Ups
6 Push Ups
9 Air Squats

WOD#1:

"ARTIE"

20 minute AMRAP (As Many Reps As Possible)

5 Pull Ups
10 Push Ups
15 Air Squats
5 Pull Ups
10 Thrusters (95/65)

**Scale the Pull Ups to Ring Rows. Push ups to Knee Push Ups, Scale the weight on Thrusters**

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.

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122519

12/25/2019

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MERRY CHRISTMAS!!!!!

"12 Days of Christmas" WOD

For Time
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)

*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1. Score is the total amount of time it takes to complete the full 364 repetitions.

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122419

12/24/2019

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"A Week of Heroes"- day 2

Tuesday- CHRISTMAS EVE

Warm Up:
-PVC Stretch
-Leg Stretch
-Agility

WOD#1: Strength/Endurance

"FORE!"
12 Min. TOTAL Amrap (As Many Reps As Possible)

RX:135/95
-Clean and Jerk - 4 Mins
-Row (calories)- 4 Mins
-Burpees- 4 Mins

Complete as many reps for 4 mins per each movement

To scale, scale the weight on barbell

COOL DOWN: Core/Mobility
5 sets X 1 min each movement
-Hollow Hold
-Arch Hold

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122319

12/23/2019

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"A WEEK OF HEROES"- DAY 1
MONDAY

Warm Up:
-PVC Stretch
- Leg Stretch

-2 Rds w/ Empty Bar:
-10 Squat Cleans
-10 Push Jerks
-10 Push Ups

WOD#1: Strength/Endurance

"HAMMER" - For Time

5 Rounds
RX(135/95)

-5 Power Cleans
-10 Front Squats
-5 Jerks
-20 Pull Ups

*90 secs of Rest between Round

To scale, use lower weight, keep the same reps. To scale pull ups, use Resistance Band to assist with pull up or do Ring Rows.

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

COOL DOWN:** Core/Mobility.

-8-10 Stretching, Foam Rolling,

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122019

12/20/2019

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"DO IT FOR THE GIRLS"
Day 5

#FLEXFRIDAY

Warm Up:
-PVC Stretch
-Leg Stretch
- 4 min. Row or Jog

WOD#1:

"ANGIE"

FOR TIME-

RX:

100 Pull Ups
100 Push Ups
100 Abmat Situps
100 Air Squats

***Complete all reps of each exercise before moving to the next.***

Scaled:
Scale the reps

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121919

12/19/2019

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"DO IT FOR THE GIRLS"

Day 4

THURSDAY

Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rds:

10 Push Ups
10 Hang Power Cleans
10 Front Squat w/ Empty Bar

WOD#1:

"ELIZABETH"
FOR TIME

RX:
21-15-9

Scaled:
21-15-9

Power Cleans (135/95)
Bench Dips/ Parallelettes

***Or go lighter weight***

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121819

12/18/2019

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"DO IT FOR THE GIRLS!"
Day 3

WEDNESDAY

WARM UP:
-PVC Stretch
-Leg Stretch

2 Rd:

100m Row
12 Ring Rows

WOD#1:

"HELEN"
FOR TIME

RX:
3 Rounds

400m Run
21 KB Swings (53/35)
12 Pull Ups

Scaled:
3 Rounds

200m Run
15 KB Swings
9 Jumping Pull Ups/ Ring Rows

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121719

12/17/2019

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"DO IT FOR THE GIRLS"
Day 2

TUESDAY

Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rounds w/ Empty Bar

8 Power Cleans
8 Strict Shoulder Press
8 Push Jerks

WOD#1:

"GRACE"
For Time- ***Try to keep under 10 mins***

RX:

30 Clean and Jerks (135/95)

Scaled- Intermediate (115/75)
Scaled-Beginner ( 75/55)

Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing. However snatches are not allowed.
“Grace” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

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Matt Hernandez:
(CrossFit Level 1-Trainer)

Weekly Blog post containing warm ups, workouts and cool downs that I do daily to stay active and stay in shape. These workouts are intended for anyone who seeks to get fit whether you are a beginner or advanced gym goer, men or women, young or old, it doesn't matter how you put the work in, just put the work in.

Matt Hernandez:(CrossFit Level 1-Trainer)

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Matt Hernandez:
(CrossFit Level 1-Trainer)