WOD

***Just a reminder: Make sure you join the CFM private member forum for video breakdowns of the daily workout and warm up routines. This will... Read More

***Just a reminder: Make sure you join the CFM private member forum for video breakdowns of the daily workout and warm up routines. This will... Read More

I will be posting a video with warm up and workout explanations tomorrow at 9am in the private CrossFit Merrimack Member Forum on Facebook. If... Read More

AT HOME WOD 5 Rounds AMRAP 3 minutes.  Rest 3 minutes between rounds 12 Air Squats 8 Push Ups

AMRAP 20 15 Wall Balls 20, 14 10 Burpees 200m Run

AMRAP 14 9 Pull Ups 7 Push Jerks 135, 95 5 Box Jumps 30, 24

1) EMOM 10 Power Snatch + Hang Snatch 2) Deadlift 2-2-2-2-2

6 Rounds For Time 25 Double Unders 15 Kettelbell Swing 53, 35 10 Toes to Bar

DB Row 6-6-6-6 each arm For Time 1,000m Row 100 Walking Lunge Steps 100 Push Press 45, 35 100 Sit Ups

1) Back Squat.  Build to heavy 2 rep max in 15 minutes 2) 4x400m Run.   Rest 2 minutes between runs