WOD 3/26/18

If you missed Friday, today is officially the last day of #OPENSZN. We will be coordinating make ups and re-dos of 18.5 all day today. We are (thankfully) returning to regular programming this week – holistic training that will make you better at everything. We will be squatting and cleaning and snatching more consistently, and with specific intention, and we are pretty dang excited about that.

WOD
Strength:
1 Hang Squat Clean + 1 Front Squat, Climbing

Conditioning:
30/21 Cal Row Buy-In, then
3 Rounds of –
25 Wall Balls (20/14)
10 Burpee Box Jumps (24/20)

WOD 3/23/18 is 18.5

IT’S HERE. 18.5 is a +3 ladder of thrusters (100/65) and chest to bar pull ups. For some more details and scaling options, click HERE.

Now the fun part. FRIDAY NIGHT LIGHTS. As you (hopefully) know by now, we are doing this one up big. Our friends from Resident CrossFit will be joining us. We will have BBQ available for purchase. Doors open at 5:30pm, and heats begin at 6:30pm. To sign up for a heat, click HERE.

It’s a BYOB event, although we will most likely have a cold one ready for you 🙂

Class schedule for tomorrow: 5:30am, 8:00am, 9:00am, 3:30pm, and 4:30pm. We will be setting up for the FNL event from 5:30 to 6:30.

LETS DO THIS!

WOD 3/22/18

If you’ve been without internet and in away from the gym for a month, listen…

FRIDAY NIGHT LIGHTS. Doors open at 5:30pm, heats begin at 6:30pm. We will be joined by Resident CrossFit, we will have food available for purchase, and we will work out really hard. BYOB.

Yes, we will still have classes on Friday (5:30, 8:00 and 9:00am, 3:30, and 4:30pm) but we are encouraging everyone who can to join us in the evening fun. Even if you can’t work out then, drop by to cheer your friends on and have a drink 🙂

WOD 3/22/18

Mobility Sesh

Conditioning:
:30 sec on, :30 sec off for 15 Min
1) Row for Calories
2) Air Squats
3) Plank
4) Med Ball Squat Cleans
5) Grasshoppers

WOD 3/21/18

Remember, 18.5 FRIDAY NIGHT LIGHTS is coming! Doors open at 5:30, heats begin at 6:30. Our friends from Resident Crossfit will be joining us, and it’s going to be great! BBQ will be available for purchase. Can’t wait.

Strength:
Bench Press 10-8-6-4-2, climbing
Bent Over Dumbbell Row 5×6, each arm
*alternate movements

Conditioning:
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
*Advanced Option – add 3 power cleans EMOM (135/95)

WOD 3/20/18 and some FNL info

This Friday is IT!! 18.5 will be here, and our last open event of the season will be BIG. We want EVERYONE, if at all possible, to workout Friday night 🙂

We will have incredible BBQ available for purchase all through the night (tri-tip sandwiches, brisket nachos), and we will be hosting our homies from Resident CrossFit. Let’s go out with a bang!

Friday: Doors open at 5:30, Heats begin at 6:30. BYOB, and bring your friends. Let’s celebrate the final open workout together.

WOD 3/20/18

Strength:
a) 3×50′ OH Walking Lunge
b) 3×15 GHD Sit Ups

Conditioning:
21-15-9
Burpee Box Jump (24/20)
KB Swings (70/53)

WOD 3/19/18

Ok folks, last chance to do 18.4 today. Again, we will be running our regular program and trying to accommodate 18.4 make ups, and will do the best we can to make it all happen.

Also – we are guessing 18.5 will include at least 2 of the following movements: thrusters, wallballs, chest to bar pull ups, and box jumps, so our programming this week will reflect that prediction.

Finally, this Friday we will be hosting Friday night lights at CFM, and Resident Crossfit from Modesto will be joining us! We will have a food truck out front and drinks inside, so PLEASE plan on joining us for the last open event of the season 🙂

WOD

Monday

Strength:
10 min EMOM
3 Thrusters, across. Start heavy stay heavy…heavier than last week!

Conditioning:
10 rounds
10 Wall balls
5 C2B

WOD 3/15/18

Mobility sesh – calves, hammies, quads, hips

WOD: with a partner, alternating movements
8 total rounds for time
10/8 Cal Row
10 Goblet Squats (70/53)
10 plate G2O (45/35)
5 Burpee over KB
1 D-ball to shoulder (as heavy as possible)

Dballs will be communal, right in the middle of the room. First come, first serve!

WOD 3/14/18

1 Minute Skills Challenge!
We come back to this one every so often – it’s a wonderful test of fitness and, we like to think, tons of fun to perform. We’ve switched up the movements just a bit (no T2B – trying to save some hands if there are C2B on Friday this week). The goal is to go AS HARD AS POSSIBLE through these movements. You’ll be able to rest as needed after each movement, so give it all you have.

1 Min Max Effort Back Squats (135/95)
1 Min Max Effort Double Unders
1 Min Max Effort Dumbbell Snatch (50/35)
1 Min Max Effort Shoulder to Overhead (95/65)
1 Min Max Effort 50′ Shuttle Run
*If your calves are still blown from 18.3, burpees may be subbed today

WOD 3/13/18

STRENGTH:
EMOM 10
3 Thrusters, Across. Start heavy, stay heavy.

CONDITIONING:
For Time –
50 Burpees
50 Kb Swings
*3 Power Cleans (135/95)(Adv 165/115) EMOM, starting at 0
**At 10 minutes NO MORE Power Cleans! Just finish the KB Swings.

WOD 3/12/16 and 18.3 MakeUps

If you missed going with us to Resident CrossFit on Friday, you really missed it. It was SUCH a good time, and so much fun to workout with friends from Modesto. Good news though – they’re coming to visit us for 18.5, and we are going to do it up. Stay tuned.

If you need to make up 18.3 you can still do that Monday. Our coaches will get you going, go over standards with you and your judge, and get the clock running for you.

For everyone else:

Strength-
a) 3×15 OR Max Effort C2B
b) 3×50′ Dumbbell Walking Lunges (shoulder rack)
*scale accordingly, of course. If you can only do 7 C2B and that’s your Max Effort, great. If you can’t do a single C2B and are working on pull ups, great. You get it…

Conditioning-
Alternating EMOM, 3 Rounds
1) 9-15 Deadlifts (225/155)
2) 9-15 Hand Stand Push Ups
3) 15-20 Box Jumps
4) Max Effort Wall Balls (20/15)
5) Rest

3/9/18 – Open wod 18.3

Reminder: we are headed to Resident CrossFit in Modesto tonight for Friday Night Lights! We would love for everyone to join us there. If you would like to carpool, meet at our place at 5:30 pm.

To click the link below to sign up for a heat at Resident:

https://docs.google.com/spreadsheets/d/1lYiI2IYHm35cAOHW1l-xVs0OyH-xIwefhFwj_zTgTF0

Otherwise, we will be doing 18.3 here at CF Merced for all of our regular classes, except that 4:30 PM will be out last class. Our evening classes are closed to allow us to travel.

The 18.3 workout will be scalable for everyone, but you will have to perform according to the CrossFit Games standard in order for your score to count for your team. Have fun!

WOD 3/8/18

15 min Mobility Sesh

Conditioning –
6x200m Row Sprint
*rest as needed between intervals. Score will be lowest and highest times.

Please remember we will be heading to Resident Crossfit on Friday to join them for their Friday Night Lights event! Doors will open at 6pm if you’re headed up on your own. A carpool will be leaving CFM at 5:30pm. PLEASE join us!!

WOD 3/7/18

Reminder! 18.3 will be available at these classes Friday:
5:30am
8:00am
9:00am
3:30pm
4:30pm

There is NO 5:30pm class, as we will be carpooling out to Modesto to join our friends at Resident CrossFit! Big Vic’s BBQ will be there, so be sure to bring some cash and BYOB 🙂

Strength
EMOM 8
3 Power Snatch TNG, climbing if possible

Conditioning –
1000m Row
30 Kb Swings (53/35)
20 C2B Pull Ups
10 HSPU
20 C2B Pull Ups
30 Kb Swings
400m Run

WOD 3/6/18

Strength:
Back Squat 5×3, maintain numbers from last week.

Conditioning –
Foundations, Day 3
For Time
400m Run
10 Front Squats (95/65)
10 Strict Press
10 Front Squats
10 Push Press
10 Front Squats
10 Push/Split Jerks
400m Run

3/5/18 and 18.2 Make Ups, and 18.3 at RESIDENT

Some good, good stuff so far for 18.2! People hitting PRs after that workout is pretty impressive. If you need to make up 18.2, you can do so tomorrow – we will have part of the gym set up for that. Remember – if you are registered officially for the open, you must have your score submitted before 5pm tomorrow!

Also, this Friday we will be traveling to Modesto to join our friends at Resident Crossfit for 18.3! We plan on gathering at CFM about 5:15 and carpooling there. We SERIOUSLY hope you are planning to go with us and have a great night!

Finally, there are a few movements we KNOW will be coming up in the next week or two. This week we’ll be concentrating on efficiency of movement in regards to these. Let’s have a great week 🙂

25 Min alternating EMOM
5 Rounds of:
Min 1: 15-20 Wall Balls
Min 2: 6-8 Deadlifts (225/155)
Min 3: 20-40 Double Unders
Min 4: 10-15 Box Jumps
Min 5: 8-12 HSPU

*the goal is to move well across all these movements. We will not be keeping score, but we will be no repping! We want all members to be able to perform these movements to the best of their ability, so ask a coach or another member for their eyes. Make sure what you are doing each rep is legit. Let’s get better this week.