Congratulations, Eric & Karen!

Here at CrossFit Merge, we pride ourselves for having an awesome community.  We all sweat together, laugh together, cry together and celebrate life’s greatest moments together!  Today we have the opportunity to rejoice with Eric, one of our very own Mergers, as he made one of the coolest decisions of his life.  He got married last weekend!  So Eric & Karen, from all of us here at Merge, CONGRATULATIONS!!!!!!!!!!!!! 😀

Wednesday

Intermediate Skill:

Muscle-up kipping and transition practice

Workout of the Day (WOD):

4 rounds for time of:

Run the short block
21 sumo deadlift high pulls (70# for men/53# for women)

Power Hours

Back Squat

20 minutes to establish a 1 rep max

Rest 5 minutes, then max reps at 80% of 1 rep max

Finish with 8, 40 yard banded sprints

Beginner Skill:

Banded pull-up practice:  3 max sets 

Workout of the Day (WOD):

4 rounds for time of:

Run the short block
21 sumo deadlift high pulls (70# for men/53# for women)

Welcome to the Muscle-Up club, Luke!

John, welcome to the Muscle-Up club!

Post times to comments

Advertisements

One response to “Congratulations, Eric & Karen!

  • Marianoel

    Thursday

    WOD

    Tabata push press/jerk (115/75)
    Rest 1 minute
    Tabata burpees
    Rest 1 minute
    Tabata toes to bar
    Rest 1 minute
    Tabata rowing for calories

    Score is total reps for each of the Tabatas, not low score.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: