Category: Uncategorized

Strength/Skill/Stability
3 Rounds:
a) Kneeling Single Arm Land Mine Press x 6 reps each arm
b) Banded Lateral Walk x 30 ft each direction

Conditioning
30 Minute AMRAP
400m Run
5 D-Ball Cleans
Farmer Carry x 100′
10 Burpees
10 Pull Ups [adv: c2b]
*You may sub tire flips for D-ball cleans

Olympic
EMOM x 10:
1 Power Snatch + 1 Hang Squat Snatch
Then, 2-3 Minutes Rest, and 1 attempt at a max for the day

Conditioning
Row 1000m
50 Dumbbell Push Press – Single Arm
50 Toes to bar
Run 800m

Conditioning

With a partner, for time:

60 Burpees

70 Toes to Bar

80 Cal Row

90 Pull Ups

100 Wall Balls

*Compare to 5/16/17

Skill/Stability/Strength
4 Rounds:
a) Single Leg Hip Thrusts x 5 w/ 1-second hold @ top
b) Farmer Carry x 1 inside lap
c) BTN Strict Press x 5 w/3 second descent

Conditioning
5 Rounds for Time
150m Run
7 Power Snatch (95/65)
10 Push Ups – Perfect

Skill/Stability/Strength
4 Rounds:
a) Double Handle Bent Row w/Landmine x 10 w/1-second hold @ top
b) Front Rack Box Step Ups x 10 Each Leg
c) Single Arm Turkish Sit Up x 10-15

Conditioning
100 Kettlebell Swings
*250m run every 2:00, starting at 0:00

Conditioning
“Fight Gone Bad”

3 Rounds of:
1 minute max reps Wall Balls (20/14)
1 minute max reps Sumo Deadlift High Pull (75/55)
1 minute max reps Box Jumps (20 for everyone)
1 minute max reps Push Press
1 minute max reps Calorie Row
1 minute rest
*total reps = score

Compare to 7/23/18, 8/11/17 and/or 12/10/15.

Olympic
Every 90 Seconds for 12:00
Snatch Balance + hang Snatch
[adv: 2 Hang Snatch]

Conditioning
12 Minutes to Climb the Ladder
Strict Pull Ups
Thrusters
start at 2, and increase by 2 reps each round

Skill/Stability/Strength
Alternating Tabata for 8 Rounds
a) Perfect Push Ups [adv: strict hspu]
b) Strict Pull Ups
c) Glute Bridge Hold

Conditioning
60 Cal Row
50 Box Step Ups (24/20)
40 Burpees
30 Cal Row
20 Box Step Ups
10 Burpees
*Compare to 6/29/18

Auxiliary
Hip Thrusts
Land Mine Twists

Olympic
EMOM x 10
2 Hang Squat Cleans
Then, 2-3 Minutes Rest, then ONE attempt at a max for the day

Conditioning
4 Rounds
20 Dumbbell Thrusters – Single Arm
100′ Walking Lunge (unweighted)
then
1k/800m Row

“House”
7 RFT of:
3 Deadlifts (315/225)
6 Box Jumps (30″/24″)
9 Burpees
200M Run

As some of you know, on July 17, 2012, CrossFit Merced lost a beloved friend, Gabe Houser.  This workout was thoughtfully put together to honor his memory, which we do each year on the anniversary of his passing.

We also gave our bell the same moniker, which you can read about here.

Skill/Stability/Strength
TEST: 20 Minutes to establish a 1RM Back Squat

[ or, if you have not been able to hit your percentages in this cycle, do 4 x 6 at 75%, +]

Conditioning
16 Min Alternating EMOM
Min 1: 45 seconds Max DB Hang Cleans (2 DBs)
Min 2: 45 seconds Max Wall Balls
Min 3: 60 Seconds Max Row for Calories
Min 4: Rest

Auxiliary
3 Rounds:
a) Pistol Progressions (SL Box Step Downs x 10)
b) Single Arm Landmine Roll Outs x 10

Skill/Stability/Strength
4 Rounds
a) Weighted Hip Extensions x 10-12
b) Kneeling Dumbbell Shoulder Press x 5-6
c) Barbell Bent Over Row x 10-12

Conditioning–
“Grannie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
*6 Clean and Jerks after each “round” (135/85)
*Compare to 5/15/ 17

Strength/Skill/Stability
4 Rounds:
a) Push Press x 8
b) Double Handle Bent Row w/landmine x 8
c) Single Leg Split Squat x 8 Each Leg

Conditioning
“4 Rounds of “”Cindy”””
10 Dead Lifts
400m Run
“3 Rounds of “”Cindy”””
12 Dead Lifts
400m Run
“2 Rounds of “”Cindy”””
14 Deadlifts
400m Run

Olympic
20 Minutes to work to a heavy Hang Snatch Double

Conditioning:
10 Min Alternating EMOM
5 Rounds of:
Min 1: 10-12 Thrusters (95/65) [adv: heavier]
Min 2: 10-15 Toes to Bar

Auxiliary

4 Rounds:

A) Upright Row x 10-12

B) Lateral Dumbbell Raise x 10-12

Strength/Skill/Stability
EMOM 20:

a) 30 Seconds Flutter Kicks, 30 seconds rest
b) 10-12 Dumbbell Push Press – Left
c) 30 Seconds See the Lights, 30 seconds rest
d) 10-12 Dumbbell Push Press – Right
e) 30 Seconds Russian Twists, 30 seconds rest

Conditioning
Run 800
50 Plate G2O (45/25)
Run 400
25 Plate G2O
Run 250
*Compare to 5/17/17

Skill/Stability/Strength
Back Squat
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%
1 x 2 @ 95%

Conditioning
12 Min AMRAP-
20 Double Unders
20 Push Ups
20 Kb Swings (53/35)
20 Air Squats
20 Ab Mat Sit Ups
*total reps = score
Compare to 5/25/16

Auxiliary
3 Rounds:
A) Single Leg Bench Supported Hip Thrusts x 6 each leg
B) Land Mine Twists x 20

Olympic
Every 90 Seconds for 15:00
1 Power Clean + 1 Hang Squat Clean, Climbing

Conditioning
10 Minute AMRAP:
10 hang power cleans
10 Strict Pull Ups
40 Double Unders

Auxiliary

D-Ball over yoke x 30

Strength/Skill/Stability

4 rounds:

A) Single arm kneeling press w/landline x 5 each arm

B) D-ball baby carry x 100′

C) weighted plank x 30 seconds

Conditioning

1,000m/800m Row

30 Jumping back squats (45/35)

400m run

30 push press (95/65)

30 burpees over bar

CrossFit Merced is closed tomorrow (Thursday) for Independence Day

Olympic
EMOM x 5:
Hang Clean Triple
EMOM x 4:
Hang Clean Double
EMOM x 3
1 Hang Clean

Conditioning
15 Minute AMRAP:
12 Kettlebell Swings (53/35)
50′ Walking Lunge w/KB
12 Push Ups

Auxiliary
5 sets of heavy walking sled drag w/harness x 60 seconds

ANNOUNCEMENT: CFM is closed on Thursday for Independence Day. Everyone is invited to do the Independence run in Atwater. Ask a coach for details.

Skill/Stability/Strength
Back Squat

1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
2 x 3 @ 90%

Conditioning
5 Rounds:
10 Deadlifts (225/155)
20 Wallballs (20/14)

Auxiliary

Push Finisher