Sunday 2/14/2016 “St. Valentines Day Massacre”

Warmup: Partner warmup 2x

  • 50 ft wheelbarrow
  • 50 firemans carry
  • 10 ea. side wall ball twist (each partner should be back to back)
  • 10 leg raisers (partner should be holding other partners ankles-while that partner pushes the legs back towards the floor)

Skill: Take 10 minutes to find your max high jump. Use the yellow mats and place them on top of the box jumps to avoid injuries.


“St. Valentines Day Massacre”

Partner WOD -Co-ed Teams (if possible)

For time:

  • 100 Double Unders
  • 50 Wallballs 20#/14#
  • 75 KB Swings 53#/35#
  • 100 Push Ups
  • 150 Sit-Ups
  • 200 Squats
  • 100 Double Unders

Only 1 partner goes at a time, these are shared reps. These are co-ed teams. While one partner is doing the WOD the other partner must hold their Wallball over their head. If the ball hits the ground it is a 10 burped penalty for the team.


*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.


PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

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Bellmore, NY 11710.
Phone: 516-308-4070
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