WOD 7/4/15

Today CrossFit Merced will be closed. However, we encourage you to join us at Ralston Park in Atwater to run in the annual “Run for Independence.” There are 2 courses; a 2-mile course and a 5-mile course, both of which start and finish at the park. Registration begins at 6am, and the race kicks off at 7:30. We would love to see you out there in your CFM gear!

Happy Independence Day, Everyone!!

WOD 6/3/15

“Bradshaw”

10 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

*Today we honor U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska. He died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

REMEMBER! This Saturday, CFM will be closed. We will be running in Atwater’s Annual “Run for Independence”. We are asking anyone who wishes to workout to join us. Registration can be found HERE, or the day of the race beginning at 6am. Wear your CFM T-shirts and lets run together!

WOD 7/2/15

BBG

15 minutes to establish a 1RM Snatch

CONDITIONING

Run 200m
20 Thrusters (95/65)
20 Toes-to-Bar
Run 400m
20 Toes-to-Bar
20 Thrusters
Run 200m

ATTENTION!! This coming Saturday, July 4th, we will be closed in honor of Independence Day. However, LOTS of us will be running in Atwater’s Annual “Run for Independence”. You can click HERE to register for the race. Pre-registration is $20, and day-of is $25. There is a 2-mile course and a 5-mile course. Remember to wear your CrossFit Merced T-shirt and represent!

WOD 7/1/15

BBG

1a) 3X5 Front Squats

*begin @ 60% of 1RM, increase as capable

1b) 3 x Max Effort HSPU or Box/Pike Position Push ups
*Do as many HSPU/Pike position push ups as possible IN A ROW. When you can’t do anymore, you are done with the set.

Conditioning

20 Shoulder Touches
5 Rounds of “Cindy” (1 Round = 5 Pull ups, 10 Push ups, 15 Air squats)
20 Shoulder Touches
5 Rounds of “Cindy”
20 Shoulder Touches

*If you haven’t read the weather report, today will be HOT. Like seriously hot. PLEASE PLEASE PLEASE hydrate well. Lots and lots of water, especially if you plan on working out in the afternoon. Stay safe, pay attention to your body.

WOD 6/30/15

BBG

7×1 Hang Full Clean + 1 Full Clean + 1 Jerk
*start at 60% 1RM C&J and increase slowly. Work to near maximal set.

Conditioning

9-7-5 of:

Cleans (full) 185/125
Muscle Ups OR Chest-to-Bar Pull ups

*While you probably know this already, today’s conditioning can be scaled and modified to meet YOUR specific fitness needs. Yes, we realize these weights and movements are heavy and advanced. This does NOT mean you can’t work out – only that, like ALL of us at one point in time, the Rx workout may be more difficult than you may be able to complete. If you can move these weights and do these movements comfortably, that’s great. If not, talk with a coach to determine how to customize this workout to make it appropriate for you. Then, as always, do your absolute best. Let’s have a great Tuesday!

WOD 6/23/15

BBG -
7 Min EMOM
2 Cleans (1 power, 1 full) and 1 Jerk
*begin at 60% of !RM, increase weight every other set

Conditioning
12 min AMRAP
12 Box Step Ups/Jumps
4 MU/8 PU
8 Dead Lifts (155/105)

Disclaimer: As you may have noticed, we have another EMOM for our strength/barbell gymnastics portion. We program these with a few purposes in mind; first, that you learn to manipulate the barbell – under a decent load – efficiently and safely. When WODs come up with a high volume of olympic lifts, we want your body to be conditioned to move that barbell in the same manner, and not let fatigue coerce you into moving the barbell poorly. Second, we want you to be able to work at YOUR capacity. When we ask you to begin at 60% – and then increase between sets – that’s exactly what we want you to do. This ensures you aren’t doing TOO much too quickly, but also that you aren’t sandbagging the BBG portion of the workout. OF COURSE there are exceptions; being hurt, poor mobility, or focussing on a specific portion of the lift. Recommendation: talk to a coach! Get some eyes on you! Lift with a friend! Let’s continue to get better and better at lifting heavy stuff!

WOD 6/22/15

BBG:
7 Minute EMOM -
2 Position Snatch (Hang, Floor)
*FULL snatches if possible. Start at 60% of 1RM and increase every other set.

Conditioning:
Run 400, then…

3 Rounds for Time-
15 Push Jerk (95/65)
20 KB Swings (53/35)
15 Front Squats

Finish with 500m Row

WOD 6/11/15

Strength:
Establish a 1RM Clean and Jerk

Conditioning:
EMOM for 12 Minutes:
5 burpees and 5 front squats @ 60% Clean and Jerk Total from above

*As you may have noticed, we’ve already sold out of some of our new apparel. If there is an item you want and weren’t able to get, please talk to a coach – we will be making another order in a couple weeks, and will get EXACTLY what you like!

WOD: 6/10/15

BBG
EMOM for 7:00
3 TNG Power Snatch

Conditioning
2 Rounds, EMOM for 5:00, then 2:00 Rest
5 Strict Dead Hang Pull Ups
ME Double Unders w/remainder of minute

For this workout, the score for the WOD will be the total number of Double Unders completed.  There are two 5-minute EMOMs separated by 2 minutes of rest. 
0:00 – 5:00: Pullup/DU
5:00 – 7:00: Rest
7:00 – 12:00: Pullup/DU