Welcome to the World Baby Koa!

It’s so exciting to see how our CrossFit Merge family continues to grow! Almost one year ago we celebrated our dear Sarah (better known on the white board as SDWK) and Jon as they joined their lives together.  And now, we have the privilege to celebrate with them yet again, the arrival of their first baby! Mergers, we are honored to announce that the Koa family has expanded by bringing into the world a beautiful bouncing baby boy, Tate Christopher Koa.  He was born on May 19, 2013 and is as cute as button.  Sarah and Jon, we are so thrilled for you and we wish you the best as you embark on this amazing new journey of parenthood.  Looking forward to seeing little Tate run around the box! All our love to the Koa family!

Tate

Wednesday’s All Levels/Beginner Skill:

Push Jerks 

5-5-5-5

All Levels Workout of the Day (WOD):

In 8 minutes:

Run 800 meters

30 box jumps (24″ for men/20″ for women)

AMRAP of clean and jerks (95#/63# for women)

Then rest 3 minutes

In 5 minutes: 

Run 400 meters

20 box jumps

AMRAP of clean and jerks

Then rest 3 minutes

In 3 minutes: 

Run 200 meters

10 box jumps

AMRAP of clean and jerks

Score is total number of clean and jerks

Beginner Workout of the Day (WOD):

In 8 minutes:

Run 800 meters

30 box jumps (24″ for men/20″ for women)

AMRAP of push jerks (95# for men/63# for women) or ~65% of skill weight

Then rest 3 minutes

In 5 minutes:

Run 400 meters

20 box jumps

AMRAP of push jerks

Then rest 3 minutes 

In 3 minutes:

Run 200 meters

10 box jumps

AMRAP of push jerks

Score is total number of push jerks

Oly Class

Split Jerk Drill & ladder

 

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