The Whole Life Challenge Workout

Hey there all you Whole Life Challenge participants.  The official Whole Life Challenge workout for spring 2013 will be going down on Saturday, February 16th during the 9am and 10am classes.  If you cannot make it on Saturday for the workout, we will have alternative times for you to do the preliminary workout.  The alternative times are:

Friday, February 15th, 5:30pm during open gym

Saturday, February 16th, 12pm during open gym

Tuesday, February  19th, 8pm class

Plus, if you have friends and family that are participating in the Whole Life Challenge and they have never done CrossFit before, we are offering a very special class on Saturday, February 16th, at 2pm for them get an intro to CrossFit and the chance to do the preliminary workout.  That’s right, this class is for anyone that’s new to CrossFit and wants to do the Whole Life Challenge workout with some fellow first timers.

Speaking of the workout, here it is:

In 11 minutes:

Run 800 meters

50 sit-ups

75 air squats

100 push-ups

AMRAP of burpees in the remaining time

Your score is the total number of reps.

If none of these times work for you, don’t hesitate to contact a Merge coach, and we’ll work something out.

Remember, we will be doing this same workout at the end of the Whole Life Challenge on April 13 to measure your improved performance.  Good luck!

And it’s not too late to sign up for the Whole Life Challenge.  Just click on the link below:

http://wholelifechallenge.com/wlc2013/affiliate/crossfitmerge

Wednesday’s Workouts

Intermediate and Power Hours

Skill:

Power clean and push jerks

2-2-2-2-2

Focus on touch and go reps for speed

Workout:

‘Grace’

Complete 30 clean and jerks (135#/95# for women) for time

Beginner Class

Skill:

Press

5 – 5 -3 – 3 – 3

Beginner Workout:

4 rounds for max reps of:

1 minute of overhead lunges (45#/25# plate for women)

1 minute of box jumps (24″/20″ for women)

1 minute of jumping air squats

1 minute of rest between rounds

And here are just some fun videos of Grace



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