Lots of fun and big time workouts over the weekend at CrossFit Merge.
On Friday we did a Hero workout, Nutts. Easy pun, it was nuts.
For time, complete:
10 handstand push-ups
15 deadlifts (250#/165# for women)
25 box jumps (30″/24″ for women)
100 wall ball shots (20#/14# for women)
Run 400 meters carrying a 45# or 25# plate
A big and loud chipper workout. Despite the 100 wall ball shots, everyone had a good time with this one.
Making full use of the pull-up rig on Nutts.
Saturday’s workout picked up right where Friday left off, Fight Gone Bad!
3 rounds, with 1 minute for max reps at each of:
Wall ball shots (20#/14#)
Sumo deadlift high pull (75#/53#)
Box jump (20″)
Push press (75#/53#)
Row for calories
Rest 1 minute between rounds.
Score is total reps and calories completed.
Some footwork agility before the fight.
Round 1 and it’s on!
Everyone starting off strong in the first minute.
Sal, Urbanie, and Cory gutting through the second, and toughest, round of Fight Gone Bad.
On Sunday we took to the streets for a little running, lifting, and jumping. We practice some turkish get-ups then loaded up the bars and stacked up the boxes for the WOD.
The Turkish get-up for the skill, don’t worry, it’s Paleo.
Then the workout:
4 rounds, each 4 minutes long.
Round 1: 400 meter run then max deadlifts (155#/100#) for the remainder of the 4 minutes
Round 2: 400 meter run then max box jumps (28″/24″) for the remainder of the 4 minutes
Round 3: 400 meter run then max deadlifts (155#/100#) for the remainder of the 4 minutes
Round 4: 400 meter run then max box jumps (28″/24″) for the remainder of the 4 minutes
Score total reps in all four rounds
Anna and Abilia stepping up their game with the box jumps at 20″.
The guys didn’t want to be left out, so they got going as well.
Finally, on Memorial Day, we did the hero workout Hansen. Marine Staff Sergeant Hansen was in my unit in Afghanistan when he died while disposing of an IED. This workout was to honor him. Semper Fi, Marine.
5 rounds of:
30 kettlebell swings (2 pood/1.5 pood)
Everyone putting out during a very tough and long WOD.