WOD: 7/16/15

Strength
1a) 4 x 3 Front Squats  - For Sets # 1 & 2: Pause at the bottom of each rep for 3 Seconds.  For sets # 3 & 4: Do not pause – Heavier than last week
1b) 4 x 1 Minute Handstand Hold

Conditioning

1) Tabata Double Unders

2) Tabata Pull Ups

3) Tabata KB Swings

WOD: 7/15/15

BBG
15 Minutes: 1 Behind the neck split jerk, then drop, then 1 clean (full squat)
If you are working with good speed and stability, you may go for a heavy C&J after several sets of the above complex

Conditioning
21-15-9:
Power Cleans (Heaviest Possible*)
Burpee Box Jumps (24″/20″) [Advanced: 30"/24"]

*There is no “Rx Weight” for today’s conditioning.  You should find a load that is challenging for you, but is manageable for all 45 reps with great technique.  We are expecting the majority of athletes to use 70-80% or more of their 1RM, but each athlete is unique, so you have find what is right for you.  Yes, we will help you decide.  The target time domain for this workout is 14 minutes.  That means you should be able to continuously do another rep every 9 seconds.

WOD: 7/14/15

BBG
15 Minutes to work to a heavy 2-position Snatch (Hi Hang, Hang)

Conditioning
3 Minute AMRAP:
30 OH Walking Lunges
30 Double Unders
ME Handstand Pushups with remaining time

1 Minute rest

3 Minute AMRAP:
20 Burpees
30 Double Unders
ME Handstand Pushups with remaining time

1 Minute rest

3 Minute AMRAP:
250m Row
30 Double Unders
ME Handstand Pushups with remaining time

1 Minute rest

3 Minute AMRAP:
200m Run
30 Double Unders
ME Handstand Pushups with remaining time

Your score for this workout is the total amount of HSPU across all 4 rounds.

WOD: 7/13/15

Strength
Back Squat: 4 x 3
Heavier than last week

Conditioning
4 Rounds:
200m Run
10 Pull Ups [Advanced: Dead Hang]
5 Power Snatch (95/65)
10 Overhead Squats (95/65)

If the load is too heavy to do overhead squats with good mechanics, switch to Front Squats.

This coming Saturday will be this month’s Bring-A-Friend day.  With holidays and events happening, we’ve had to delay it, but tell your friends to be here this Saturday by 10!

WOD: 7/9/15

Strength
1a) 4 x 3 Front Squats  - For Sets # 1 & 2: Pause at the bottom of each rep for 3 Seconds.  For sets # 3 & 4: Do not pause
1b) 4 x 1 Minute ME Strict HSPU – OR – 1 Minute Handstand Hold

Conditioning
9-7-5:
Thrusters (135/85)
Muscle Ups – OR – Pullups + Pushups

Friday will be Nadine’s last day in Merced.  We’re going to hang out at CFM after the last class to grill, eat, and drink to celebrate her hard work while she was here.  She has been one of the most positive, consistent, and cheerful CFMers for the last several years and we want to send her off to law school with our blessing.  We’ll be here starting at 6:30 until it’s time to head home.  We’d like to get a head count of how many of us will be here so sign up on the whiteboard.

WOD: 7/7/15

Strength

1a) 4×3 Back Squat – work to a mechanically sound 3rm that you can build on in the next few weeks

1b) 4×8 dips – use rings or boxes; add weight if possible

Conditioning

400m run
45 air squats
15 c2b pull ups
30 air squats
10 c2b pull ups
15 air squats
5 c2b pull ups

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!!