07/22/2017 WOD for Tamara

Please help us support our friends at CrossFit Merced.  Tamara Simmons, has recently been diagnosed with breast cancer, and today her friends at CFM will be doing a special fundraiser to assist the Simmons family with her road to treatment and recovery.  We thought to make this a true CrossFit style community event, CrossFit Sonora will participate virtually, from our location and send in our love, prayers and donations!  Click on this link to register for the event.  Donations will also be accepted, but not mandatory, today at the gym.  This will be a 10 min AMRAP partner workout, so grab your wod buddy, bring your friends and family members, and show our CF Merced peeps some love!  Anyone is welcome to participate and any donations will be accepted!!  Any amount helps!  Clean out your pockets, turn in your recyclables, check your laundry and bring in your loose change!

WOD:

10 Minute AMRAP

50 Wallballs (20/14 lbs)

20 Clean & Jerks (135/95)

one partner works at a time.

 

 

 

 

 

07/19/2017

SKILL:

rope climb

WOD:

every 2 min for 20 minutes

1 rope climb

20 KBS (1.5/1 pood)

Another great chance to practice rope climbs!!  Rx kettlebell swings will be standard CrossFit swings, not “Putin style” 🙂

Don’t Forget our Saturday Buddy Workout, benefitting our CrossFit Merced friend and neighbor Tamara Simmons, who was recently diagnosed with breast cancer.  Donations will be accepted.  To register for the workout, click link below!

TAMARA SIMMONS BENEFIT WOD

 

07/18/2017 Support CrossFit Merced’s Tamara Simmons

All CrossFitter’s know, when bad news strikes a fellow CrossFitter, the first thing we do is unite.  The CrossFit community always rises to the occasion to surround those with positivity and awesome energy.  Please help us support our friends at CrossFit Merced.  Tamara Simmons, has recently been diagnosed with breast cancer, and on July 22nd, her friends at CFM will be doing a fundraiser to assist the Simmons family with her road to treatment and recovery.  We thought to make this a true CrossFit style community event, CrossFit Sonora will participate virtually, from our location and send in our love, prayers and donations!  Click on this link to register for the event.  Donations will also be accepted on the day of the event at the gym.  This will be a 10 min AMRAP partner workout, so grab your wod buddy, bring your friends and family members, and show our CF Merced peeps some love!  Anyone is welcome to participate.

Saturday July 22, 9 am class

SWOD:

Deadlift

work to a heavy 3 then…

EMOM 7 min

3 reps with your heavy weight

WOD:

AMRAP 17 min

5 deadlifts (275/205#)

10 C2B pullups

07/17/2017

SKILL:

Rowing

WOD:

3 K Row for time

The Rowing Stroke

The Catch

  • Arms are straight; head is neutral; shoulders are level and not hunched.
  • Upper body is leaning forward from the hips with the shoulders
    in front of the hips.
  • Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular.
  • Heels may lift as needed.

The Drive

  • Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull.
  • Hands move in a straight line to and from the flywheel.
  • Shoulders remain low and relaxed.

The Finish

  • Upper body is leaning back slightly, using good support from
    the core muscles.
  • Legs are extended and handle is held lightly below your ribs.
  • Shoulders should be low with wrists and grip relaxed. Wrists should be flat.

The Recovery

  • Extend your arms until they straighten before leaning from the hips towards the flywheel.
  • Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
  • For your next stroke, return to the catch position with shoulders relaxed and shins vertical.

07/15/2017 Buddy WOD Saturday

WOD:

with a partner…

100-90-80-70-60-50-40-30-20-10

calorie row

Burpees

One partner works while the other rests.  Alternate with your partner every 10 reps until the WOD is complete.  Switching every 10 reps will cause a lot of transition time, so be prepared to make it as smooth as possible!!  It could get long!