The CrossFit Merge Community

We all come from different places, different walks of life, different backgrounds.  By that same token, we are all headed toward different journeys and goals.  One thing unites us.  One thing merges our paths so that we are walking on the same road toward success.  That thing is CrossFit.  At CrossFit Merge, the athletes are not just athletes, they are part of a team, part of a family.   We encourage each other to get past our fears, we push one another to new limits, we celebrate when we set new PR’s, and we help each other get through those time when we fail.  It’s not surprising to walk into Merge and hear “c’mon! you got this!” or “keep on going, you’re almost there!” etc as you’re watching fist bumps go off left and right.  We belong to a wonderful community of people who aspire to be more than just the average athlete.  It’s a community where personal development is encouraged and the only person you are trying to beat is yourself.  Regardless of where you’ve been or where you’re going, you’re a crossfitter, and that makes you awesome.   You should be proud to be part of the CrossFit Merge family!

Wednesday’s Intermediate Skill

Bench Press

3 – 3 – 3 – 3 – 3

Workout of the Day (WOD):

For time:
15 thrusters (115# for men/73# for women)
10 double-unders
12 thrusters
20 double-unders
9 thrusters
30 double-unders
6 thrusters
40 double-unders
3 thrusters
50 double-unders

Beginner’s Skill

5 front squats + 1 press

5 sets, increasing the weight each set

Workout of the Day (WOD):

4 rounds of:
15 goblet squats (use kettlebells or dumbbells)
50 single-unders
run the short block

Power Hour

5 sets of 3 second pause at the  bottom squats @ 80% of 1 rep max

Max reps of bench press at body weight for men and 2/3 body weight for women

Friends that front squat together, stay together 😉 Ellen and Lauren with excellent elbow flexibility for those front squats!

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One response to “The CrossFit Merge Community

  • Marianoel

    Thursday’s Skill

    Weighted pull-ups

    1 – 1 – 1 – 1 – 1 – 1 (hold dumbbells in the legs or use a belt)

    or

    3 max sets or strict pull-ups, using a band if necessary to get at least 10 reps

    WOD:
    20 minute AMRAP of:
    10 kettlebell swings (53/35)
    15 wall ball shots (20/14)
    200 meter run

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