WOD

20 Minute Up Ladder 200M Run 5 Push Up 10 Sit Up 15 Squat increase by 5 reps each round. post results to comments  

Back Squat 6×5 @80% + 20#   ~It is going to continue to be H.O.T. Keep hydrated well before showing up to the box, during... Read More

5 Rounds AMRAP 3 Minutes 1 Minute rest between rounds 3 Power Clean & Jerk (135, 95) 5 Burpees 3 Toes to Bar   ~post... Read More

“Amanda”   9-7-5 Muscle Up Snatch (135, 95) ~All snatches should be at full squat depth.  Post time & weight to comments.   ***Anyone that... Read More

1) Push Jerk 1-3-5-10-5-3-1   2) Deadlift  5-3-3-3-1   3) Accumulate Max time in 6 minutes of hanging L-Sit hold   ~post results to comments.... Read More

5 Rounds for Time: 3 Sets of sequence each round – @ bodyweight 1 Front Squat 2 Back Squats then 200M Med Ball Run (20,... Read More

For Time: 21-15-9 Push Press (135, 95) Pullup 800M Run 9-15-21 Deadlift (135, 95) Pullup   ~Post results to comments!   ***Individuals competition this weekend... Read More

Back Squat 4×7 @ 75% + 20#   For Time: 15 Burpees 1 Mile Run 30 Burpees   ~post results to comments  

Weighted Pull up 3-3-3-3-3   “Annie” 50-40-30-20-10 Double Under Situp   ~post results to comments.

***************PLEASE READ*********************** Hello CrossFit Merrimack Family! As some of you may already know in about 2 weeks I am participating in the 11th Annual Tri-State Trek for... Read More