WOD 11/30/15

5×3 Front Squat
*build to a near-maximal 3-rep in preparation for Saturday’s Throwdown

3 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 53/35
12 Burpees

Extra/Accessory Work:
3 Supersets of:
8 Weighted Bridges
12 Weighted Sit ups

WOD 11/27/15

Reminder: we are only open from 8am-11am today! Come down and join the fun!


With a running clock…

A. In 10 minutes complete a 1 mile run + max reps of Clean and Jerks, 115/75

Rest 3 minutes

B. In 7 minutes complete a 800m run + max reps of Power Snatches, 95/65

Rest 3 minutes

C. In 4 minutes complete a 400m run + max reps of Thrusters, 75/55

WOD 11/24/15

Just a heads up – we will be on a holiday schedule this week with these changes:
Wednesday – all classes will run as scheduled
Thursday – CLOSED. Happy Thanksgiving!!
Friday – Open Gym 8am-11am (We will have a workout on the board. Clock will be running. Show up and work out!)

WOD 11/24/15
2 Full Snatches EMOM for 7 Minutes

3 RFT:
10 C2B Pull ups
10 Front Squats, 135/95 – no rack
10 Burpees

50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time

WOD 11/23/15 and HTD Workouts!

Here they are, folks – the 3 workouts for the Holiday Throwdown! If you have any questions about the workouts or still need a partner, please let a coach know!

Workout 1
AMRAP 9min
400m buy-in (both partners run)
then one partner works at a time for:
25 wallballs
25 pull-ups (scaled: med ball sit ups)
25 burpees
*both partners must run, but first partner in the door may start wallballs as soon as possible
** Wallballs and pullups may be apportioned in ANY way; only requirement is that each partner does at least 10 of each movement
***burpees MUST be done in alternating sets of 5

Workout 2
6 minutes to establish a 3RM front squat for each partner. Add total for score. Racks may be used.

Workout 3
4 RFT (partners must alternate complete rounds)
20 kb swings (53/35)
30′ walking lunge
15 box jumps/step ups (24/20)
30′ walking lunge
10 deadlifts (185/125)

WOD 11/23/15
3×6 Back Squats

Power Cleans (135/85)
Toes to Bar
Push Jerk (135/85)
Box Jumps (24/20)

WOD 11/20/15

For time:
20 Deadlifts 185/125
Row 500m OR Run 400m
20 KB swings, 53/35
Row 500m OR Run 400m
20 Overhead Squats, 95/65
Row 500m OR Run 400m
20 Burpees
Row 500m OR Run 400m
20 Pullups
Row 500m OR Run 400m
20 Box jumps, 24/20″
Row 500m OR Run 400m
20 Squat Cleans, 95/65
Row 500m OR Run 400m

*For this workout, please alternate the row/run.

WOD 11/16/15

CFM Holiday Throwdown Update!

We are about 3 weeks away from our 2nd in-house throwdown. The workouts have been decided upon, and tomorrow we will be choosing your workout partner at random. Remember, if you’re a member at CFM, you’re already signed up! This is a friendly event, meant to allow you to have fun working out with friends. If you’ve never been in a competition, this is the perfect place to start. And if you competed last year, you already know how much fun it is! Also, we will be eating together afterwards. A $5 or $10 donation for food would be greatly appreciated :)

When: Saturday, December 5 from 8:30am – 12:00pm.
Where: CrossFit Merced
Who: YOU and a friend!

WOD 11/16/15

Work up to a heavy single Squat Clean + 1 Front Squat

5 Rounds for Time:
7 Power Cleans (95/65)
7 Thrusters
7 Bar-facing Burpees

Extra/Accessory Work:
Work on HSPU/Handstand holds. Accumulate at least 2 minutes upside down.

WOD 11/13/15

EMOM x 5
2 Front squats, across

“Three Wise Men”
A. “Jeremy”
5 Hang Squat Snatch, 95/65
10 Barbell Burpees

2 minute rest

B. “Ben”
10 Power Clean, 95/65
20 Pull-Ups

2 minute rest

C. “Beau”
15 Box Jump Overs, 24″/20″
30 Wall balls, 20/14

WOD 11/11/15 Veteran’s Day

In honor of Veteran’s Day, we will be open from 8am-11am. Please join us in honoring those who have served our country by participating in this “hero” WOD.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in December, 2007.
Complete three rounds for time of:
30 reps Squat Clean (95/65)
30 Pull-ups
Run 800 meters
*We encourage you to do this workout with a partner.

WOD 11/10/15

ATTENTION! In observance of Veteran’s Day, we will be open only from 8am-11am on Wednesday. We will have a hero WOD scheduled and the clock running, so come in, get sweaty, and have a great day honoring those who have served our great country!

WOD 11/10/15
1 Clean and Jerk, Climbing

5 Rounds for Time
7 Dead Lifts (225/155)
20 Air Squats
7 Handstand Push ups

WOD 11/6/15

This Saturday, November 7, is our monthly BRING-A-FRIEND day! Listen, we know you have friends outside of CrossFit. And we also know they’re tired of hearing you talk about it all the time. What better way to introduce your fitness to your friends?? It will be intentionally accessible, and tons of fun. So bring all your homies. :)

(as always, if you want to lift before the team WOD, we will be open at 8:30am. Team WOD starts at 10am)

WOD 11/6/15
Work to a heavy high hang Snatch

15 Min AMRAP -
10 C2B
15 Wall Balls, 20/14
10 Snatches, 75/55
15 Box Jumps, 24/20

Extra/Accessory Work
3 Rounds
400m Run
*Rest 1 minute between rounds.