WOD – March 1, 2017

We’ve all been experiencing issues with the Games site, the deadline has been extended so please get those scores in so we can validate!
WOD
4 Rounds for times:
400 m Run
500 m row
Max Effort Push Ups
*Rest as needed between rounds
Optional Strength
Deadlifts 5×5
M|Fit
AMRAP 12 MINUTES
15 Ring Rows
15 Dumbbell Power Clean
15 Box Jumps

By |February 28th, 2017|WOD|0 Comments

WOD – February 28, 2017

Strength/Skill
Strict Press 5×5
WOD
10-8-6-4-2
Power Clean
Burpees
M|Fit
5 ROUNDS

Minute 1 – 12 Strict Dumbbell Press
Minute 2 – Max Hand Release Push-ups
Minute 3 – Recovery Bike

By |February 27th, 2017|WOD|0 Comments

WOD – February 27, 2017

Don’t forget to submit your scores for 17.1!! They are due BEFORE 5:00 PM today.

Strength/Skill

Back Squats 3 x 10
*400 Meter Run after each set

WOD

5 Rounds for time:
15/12 Calories
10 Pull Ups
20 Double Unders

M|Fit

AMRAP 7 MINUTES
50 Single Unders or 30 Double Unders
15 Wall Ball

*Rest 2 Minutes

AMRAP 7 Minutes
10 Calorie Bike
15 Kettlebell Deadlift

By |February 26th, 2017|WOD|0 Comments

WOD – February 24, 2017

If you are planning on doing this workout Saturday, still come in and we will have options on the board to prep. 

CrossFit Open 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell […]

By |February 23rd, 2017|WOD|0 Comments

WOD – February 23, 2017

Strength

3×10 Back Squats 

*After each set complete a 400 Meter run

WOD

5 Rounds for time:

20 Plate G2O


10 Plate Squats


5 Burpee to plate

M|Fit

3-6-9 and so on for 10 Minutes:

Medball Clean
Box Jump

*Rest 1 Minute

1/2 Tabata
Dumbbell Renegade Rows

By |February 22nd, 2017|WOD|0 Comments

WOD – February 22, 2017

The Open is this week, it’s not too late to get signed up!!

Strength/Skill

Deadlift
2×5 @60%
2×5 @70%
1×5 @75%

WOD

4 Rounds of 3 Minutes:
500 Meter Row
Max Effort Bench Press (Body Weight/.5 Body Weight)
*2 Minute Rest

M|Fit

Round 1 – 3 Minutes at each station
Round 2 – 2 Minutes at each station
Round 3 – 1 Minute at each station
Row
Seated Curls
Sit-ups

By |February 21st, 2017|WOD|0 Comments

WOD – February 21, 2017

A little Open Gym fun

Strength/Skill
Overhead Squat – 5×3
*Work from the floor
WOD
7 Minute AMRAP:
3 Power Snatches, 95lbs/65lbs
3 Chest to bar Pull Ups
6 Power Snatches, 95lbs/65lbs
6 Chest to bar Pull Ups
Etc….

*Add 3 reps to each movement every round.
M|Fit
EMOM for 10 Minutes
10/8 Calorie Bike

*Rest 2 Minutes

For Time
50 Strict Dumbbell Presses
*Every time you break […]

By |February 20th, 2017|WOD|0 Comments

WOD – February 20, 2017

Monday Presidents’ Day Schedule
5:30 AM
8:30AM
Open Gym 9:30AM-12:00PM
*M|Fit welcome to all class times
Strength/Skill
15 Minutes to establish a 1 Rep Max Power Clean 
WOD
“The Chief”
3 minute AMRAP:
3 reps Power cleans (135/95)
6 Push-ups
9 Air Squats
*Rest 1 minute. Repeat for a total of 5 rounds.

By |February 19th, 2017|WOD|0 Comments

WOD – February 17, 2017

Monday Presidents’ Day Schedule
5:30 AM
8:30AM
Open Gym 9:30AM-12:00PM
*M|Fit welcome to all class times
Strength/Skill
Bench Press 5×5
WOD
10 Rounds for time:
6 – 10 Meter Farmer Carry
10 – Burpees
20 – Double Unders
M|Fit
4 ROUNDS

1:00 Box Jumps
1:00 Dumbbell Power Cleans
1:00 Burpees
1:00 Shuttle Runs

By |February 16th, 2017|WOD|0 Comments

WOD – February 16, 2017

Don’t forget to sign up for The Open! If you haven’t yet, check out the details here.

Strength

3 sec Pause Front Squats
4×3 @ 65% of 1RM

WOD

4 Rounds for Time:
10 Overhead Squats (115/75)
10 Burpees over Bar

Don’t forget today Coach Dustin Witt, Sergeant for the Merced County Sheriff’s Office, […]

By |February 15th, 2017|WOD|0 Comments