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search main menu skip to primary content skip to secondary content about us about us location facility coaches schedule/programs pricing getting started getting started what is crossfit? faqs contact us cfm kids! post navigation ← older posts wod: 8/17/18 posted on august 16, 2018 by cfm coach reply strength/skill/stability 4 rounds: deadlift x 5 reps w/ 3 second descent on each rep. *between rounds, perform 20-30 seconds continuous v-ups. rest as needed. conditioning 5 rounds: 250m run 100′ walking lunge w/single dumbbell overhead 20 push ups – perfect 20 dumbbell snatch posted in uncategorized | leave a reply wod: 8/16/18 posted on august 15, 2018 by cfm coach reply strength/skill/stability emom 16: a) 30 seconds flutter kicks, 30 seconds rest b) 30 seconds strict pull ups, 30 seconds rest c) 30 seconds see the lights, 30 seconds rest d) 30 seconds strict hspu, 30 seconds rest conditioning : for time: 50 double unders 40 wall balls 30 box jumps (24/20) 20 power cleans (155/105) 10 burpee pull ups [ advanced: burpee muscle ups ] *compare to 12/15/16 posted in uncategorized | leave a reply wod: 8/15/18 posted on august 14, 2018 by cfm coach 1 test “nancy” 5 rounds for time: 400m run 15 overhead squats (95/65) *16 minute soft cap; compare to 7/20/15 . remember, we can modify or substitute movements for athletes with injury or mobility problems. strength/skill/stability 3 rounds: a) weighted dips x 8 reps b) ring roll-outs x 8 reps c) banded lateral walk x 30′ each direction *for dips: only use rings if you are adding significant load. use stationary dip handles if you add little or zero load, or if you are doing negatives. if you cannot do negatives, do dumbbell bench press. never use bands for dips; there are much more effective ways to scale. auxiliary 3 rounds: a) revers roll outs (feet on rower seat) x 10 reps b) russian twists – slow x 30 seconds c) dumbbell chest fly x 8 reps posted in uncategorized | 1 reply wod: 8/14/18 posted on august 13, 2018 by cfm coach reply strength/skill/stability back squat 1×6 @ 75% 1×5 @ 80% 2×4 @ 85% 1×3 @ 90% conditioning 5 x 2-minute amprap w 2-minute rest between: buy in w/row for calories, then me burpees (target 6″ above reach) round 1: 24/20 calorie buy in round 2: 20/16 calories round 3: 16/12 calories round 4: 12/10 calories round 5: 8/7 calories *your score is your total number of burpees auxiliary 3 rounds: a) double handle bent row x 10 reps b) hollow rock x 20-30 seconds posted in uncategorized | leave a reply wod: 8/13/18 posted on august 12, 2018 by cfm coach 1 olympic emom 8 1 power clean + 1 split jerk, climbing *the goal here is to start heavy(ish) and finish at a near maximal c&j. conditioning “helen” 3 rounds for time – 400m run 21 kb swings (53/35) 12 pull ups *compare to 6/12/17 auxiliary a) jerk balance 5×2 b) weighted dips 5×5 posted in uncategorized | 1 reply wod: 8/10/18 posted on august 9, 2018 by cfm coach 1 conditioning 100 sit ups & air squats 1k row 80 kb swings & pushups (70/53) 1k row 60 push press & pull ups (115/75) 1k row 40 box jumps & power cleans (115/75) – for each set, split reps into sets of 10 posted in uncategorized | 1 reply wod: 8/9/18 posted on august 8, 2018 by cfm coach 1 olympic emom 10: 1 hang squat clean then, 2-3 minutes rest, and 1 attempt at a max for the day. conditioning : for time 10 strict handstand push ups 30 dead lifts (135/95) 10 strict handstand push ups 30 wall balls (20/14) 10 strict handstand push ups 30 dumbbell snatch (50/35) 10 strict handstand push ups 30 calorie row or bike posted in uncategorized | 1 reply wod: 8/8/18 posted on august 7, 2018 by cfm coach 1 strength/skill/stability 4-5 rounds (30 minutes): a) suitcase deadlifts x 5 each side b) dumbbell bench press x 5-8 reps c) standing upper body sled drag x 60 feet conditioning 3 rounds: 20 sit ups 15 hang power cleans (135/85) 10 push jerk (135/85) 5 burpee over bar *7 minute soft cap (“soft cap” means the following: you will finish whichever round you are on at the 7:00 point. don’t stop at 7:00; your score is the time you complete that round. if you are on your first round, finish 1 round. if you are on your second round, finish it. if you are on your third round before 7:00, you have the privilege of completing the whole workout. note: if you get cut off at 1 or 2 rounds, don’t blame the soft cap; blame your fitness.) posted in uncategorized | 1 reply wod: 8/7/18 posted on august 6, 2018 by cfm coach 1 test “fran” 21-15-9: thrusters (95/65) pull ups strength/skill/stability back squat 3 sets of 10 reps *first set at 70%+, climbing auxiliary 10-8-6-4-2: dips (weighted if possible; do negatives if you do not have strict dips – no bands; use stationary handles instead of rings to increase load) *150m ski erg after each set posted in uncategorized | 1 reply wod: 8/6/18 posted on august 5, 2018 by cfm coach reply strength/skill/stability alternating emom x 14 minutes: a) 3 overhead squats b) 40 double unders conditioning : 3 minutes per round, with 3 minutes rest between rounds round 1: -row 30/24 calories, then -max effort wall balls round 2: -row 30/24 calories, then -max effort burpees (6″ target) round 3: -row 30/24 calories, then -max distance walking lunges w/ plate oh posted in uncategorized | leave a reply wod: 8/3/18 posted on august 2, 2018 by cfm coach reply olympic alternating emom x 14: a) 2 power snatch b) 5-15 strict v-ups conditioning : 500m row, then 4 rounds of 10 pull ups (advanced: strict) 10 dead lifts (225/155) 10 push ups then, 25 bar facing burpees *for clarity, you will row once at the beginning of the workout, and do one set of burpees at the end of the workout auxiliary 4 rounds: 45 sec me sit ups, 15 seconds rest 45 sec me ski erg, 15 seconds rest 45 sec me bike, 75 seconds rest posted in uncategorized | leave a reply wod: 8/2/18 posted on august 1, 2018 by cfm coach 1 strength/skill/stability emom 8 4 thrusters (95/65) *advanced athletes may go heavier **our focus for this session is speed through the middle! we want to practice powerful and efficient thrusters, just in case fran happens to come up next week! conditioning 12 minutes to climb the ladder: 150m run 1 hang power clean (135/95) 1 strict handstand push up *add 1 hang power clean and 1 hspu each round midline alternating tabata for 6 rounds (12 total intervals): see-the-lights superman hold posted in uncategorized | 1 reply wod 8/1/18 posted on july 31, 2018 by cfm coach 1 heads up! our cfm kids program is transitioning out of our summer schedule into school mode! this means, starting thursday (and monday and thursday from now on: bigs – 4:30pm littles – 5:30pm wod 8/1/18 test two attempts at each: 1. max effort unbroken toes to bar 2. max effort unbroken double unders 3. 1 min max effort cal row then one attempt at max effort wallballs. * work in any order that you prefer, but wallballs must be completed last. *compare to 10/19/17 auxiliary 6-5-4-3-2-1: muscle ups *150m run after each set posted in uncategorized | 1 reply wod: 7/31/18 posted on july 30, 2018 by cfm coach 1 strength/skill/stability back squat 2×6 @ 75% 4×6 @80% *2 minutes (or less) rest between sets conditioning for time: 30 cal row 30 push press (115/85) 30 burpee-over-bar *compare to 9/27/16 note: if you missed the “fran practice” workout, you should do that instead. fran is coming up next week! posted in uncategorized | 1 reply wod: 7/30/18 posted on july 29, 2018 by cfm coach 1 more fran practice… strength/skill/stability 1a) 5 x 5 push press 1b) 4 x me toes-thru-rings *for this couplet you will start and finish with pp, you will not do a 5th set of ttr. conditioning 21-15-9: front squat (115/75) pullups *compare to 1/20/14 posted in uncategorized | 1 reply wod: 7/27/18 posted on july 26, 2018 by cfm coach 1 cfm kids at 9am at the gym! conditioning : “jackie” 1,000m row 50 thrusters (45#) 30 pull-ups *we will use partners as judges today! *compare to 6/30/17 skill/stability/strength “bulletproof shoulder complex

URL analysis for crossfitmerced.com

http://crossfitmerced.com/2017/06/11/wod-61217/
http://crossfitmerced.com/2018/08/14/wod-81518/
http://crossfitmerced.com/category/nutrition/
http://crossfitmerced.com/2018/07/23/wod-72418/
http://crossfitmerced.com/#secondary
http://crossfitmerced.com/category/what-is-fitness/
http://crossfitmerced.com/2018/08/07/
http://crossfitmerced.com/2018/07/29/wod-73018/
http://crossfitmerced.com/2018/08/13/wod-81418/#respond
http://crossfitmerced.com/getting-started/getting-started/
http://crossfitmerced.com/2018/08/01/wod-8218/
http://crossfitmerced.com/2018/07/26/wod-72718/#comments
http://crossfitmerced.com/2014/01/19/wod-12014/#comment-1191558
http://crossfitmerced.com/author/cfm-coach/
http://crossfitmerced.com/2015/07/19/wod-72015/

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Domain Name: CROSSFITMERCED.COM
Registry Domain ID: 1604098466_DOMAIN_COM-VRSN
Registrar WHOIS Server: whois.godaddy.com
Registrar URL: http://www.godaddy.com
Updated Date: 2018-05-09T17:28:57Z
Creation Date: 2010-06-28T15:09:58Z
Registry Expiry Date: 2019-06-28T15:09:58Z
Registrar: GoDaddy.com, LLC
Registrar IANA ID: 146
Registrar Abuse Contact Email: [email protected]
Registrar Abuse Contact Phone: 480-624-2505
Domain Status: clientDeleteProhibited https://icann.org/epp#clientDeleteProhibited
Domain Status: clientRenewProhibited https://icann.org/epp#clientRenewProhibited
Domain Status: clientTransferProhibited https://icann.org/epp#clientTransferProhibited
Domain Status: clientUpdateProhibited https://icann.org/epp#clientUpdateProhibited
Name Server: NS09.DOMAINCONTROL.COM
Name Server: NS10.DOMAINCONTROL.COM
DNSSEC: unsigned
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  REGISTRAR GoDaddy.com, LLC

SERVERS

  SERVER com.whois-servers.net

  ARGS domain =crossfitmerced.com

  PORT 43

  TYPE domain

DOMAIN

  NAME crossfitmerced.com

  CHANGED 2018-05-09

  CREATED 2010-06-28

STATUS
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  NS10.DOMAINCONTROL.COM 173.201.72.5

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