Jan 2015 29

Friday 1/30/2015

Posted In WOD

1) Bench Press: Work to find 1RM for day
 
2) Row Intervals For Max Calories
4 Minutes
rest 4 minutes
3 Minutes
rest 3 minutes
2 Minutes
rest 2 minutes
1 Minute
 

Jan 2015 28

Back Squat      1-1-1-1-1-1-1

~overflow parking up at the front liquor store parking lot

Jan 2015 27
No Morning Classes. There will be ongoing open gym time starting at noon lasting until close. Come in when you can, no need to rush in.
 
This is your golden opportunity to work on this weeks bonus wod.  Even if you are not part of the challenge goal for the day is to pick a WOD from over 6 months ago that you have in your notebook and redo it. 
 
 

Jan 2015 26
No Classes Today. 
Get out enjoy the snow, be safe.  Check back to the website and the CFM member forum on facebook for schedule updates as the weather unfolds.
 
At home WOD
10 Rounds for Time
10 Push Ups
12 Sit Ups
15 Air Squats
 
 

Jan 2015 25

Monday 1/26/2015

Posted In WOD

“Jack”
AMRAP 20
10 Push Press (115, 85)
10 Kettlebell Swings (53, 35)
10 Box Jumps (24, 20)
 
~post results to comments.
 
Bonus WOD this week: Redemption.
Pick a workout from no less than 6 months ago that you did at CFM. Goal is to beat your time or do it with more weight etc. YOU MUST have written results to measure against (you know that notebook you are supposed to have). If you have been here less than 6 months find a workout from around when you started and go for it. Give it some real thought and hammer it. You have until Friday.
 
Bonus 2: EXTRA 5 POINTS FOR REGISTERING FOR THE CROSSFIT GAMES OPEN IN THE NEXT WEEK.
this is a giveaway of 5 points, everyone get in and participate. make sure you join the CrossFit Merrimack team when you register.
 

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