Thursday April 24, 2014

Posted on Apr 23, 2014 | 0 comments

Skill Warm-up:

12 Minutes:

Minute 1: 5/3 Muscle Ups

Minute 2: 2 Rope Climbs

Minute 3: 8 Burpee to a plate 45#

 

WOD: (same for crossfit melt :) )

For Max Reps: 

1 Minute Calorie Row

30 Seconds rest

1 Minute Sumo Deadlift High Pull 75#/55#

30 Seconds Rest

1 Minute Ring Push-ups

30 Seconds Rest

1 Minute Push Press 75#/55#

30 Seconds Rest

REPEAT 3 ROUNDS 

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Wednesday April 23, 2014

Posted on Apr 22, 2014 | 0 comments

Strength:

In 12 Minutes, find your 5 Rep Max Front Squat from the floor.

 

WOD:

4 Rounds for time:

40 Double Unders

30 Overhead Walking Lunge Steps w/ plate 45#/25#

20 Box Jumps 24″/20″

10 Handstand Push-ups

 

CF MELT:

10 Rounds for time:

10 Ball Slams

10 Sit-ups

10 Jump Lunges

Run 250m w/ slam ball

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Tuesday April 22, 2014

Posted on Apr 21, 2014 | 0 comments

Skill Warm-up:

10 Minute EMOM:

Odd: 50 Double Unders

Even: 8 Alternating 1-arm DB Squat Snatch 50#/30#

 

WOD:

For time:

Run 800m

30 Clean & Jerks 115#/75#

Run 800m

30 Power Snatch 115#/75#

Run 800m

 

CROSSFIT MELT:

For time:

3 Rounds:

100 Jumpropes

30 Box Jumps

20 Pull-ups

100 ft. Burpee Broad Jump

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Monday April 21, 2014

Posted on Apr 20, 2014 | 0 comments

Strength:

12 Minutes:

First 6 Minutes work up to a 2RM Strict press

Next 6 Minutes work up to a 1RM Push Press

 

WOD:

For time:

100 Pull-ups

100 Wall Balls 20#/14# 10ft/ 9ft. target

 

CrossFit Melt

For time:

1 Mile run

100 Wall Balls

75 Kettlebell Swings

50 Sit-ups

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Friday April 18, 2014

Posted on Apr 17, 2014 | 0 comments

Strength:

Overhead Squat

EMOM 10 Minutes, 3 OHS, adding weight each round…

 

WOD:

20 Minute AMRAP:

5 Toes to Bar

10 “Double Pump” Burpees

15 Ball Slams 50#/35#

20 Sit-ups

 

CrossFit MELT

FRIDAY FUN :)

 

 

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Thursday April 17, 2014

Posted on Apr 16, 2014 | 0 comments

Skill Warm-up:

EMOM 12 Minutes:

Minute 1: 2 Rope Climbs w/ legs or 1 legless

Minute 2: 10 Alternating Weighted Pistols

Minute 3: 3 Wall Walks

 

WOD:

For time:

15-12-9-6-3

Handstand Push-ups

Front Squats 135#/95#

Pull-ups

 

Crossfit MELT:

TABATA the following movements:

Pull-ups

KB Goblet Squats

Hand Lift Push-ups

Sit-ups

KB Swings

SDHP w/ Kettlebell

1 Minute Rest between tabata rounds

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April 16, 2014

Posted on Apr 15, 2014 | 0 comments

IMG_4688

HAPPY BIRTHDAY TO ME! HAHA!!! By the look of my face, no I’m not happy to be turning 35!  So I thought I’d create a nice little B-day Chipper for you all to share with me!!!! Enjoy!!!!!! :)

 

Strength:

10 Minutes to find a 1 RM Clean & Jerk

 

WOD:

“I’m old”

35 Hang Power Snatch 95#/65#

35 Kettlebell Swings 53#/35#

Run 400m

35 Push Press 95#/65#

35 Double Unders

Run 400m

35 Box Jumps 30″/24″

35 Kettlebell Swings 53#/35#

Run 400m

35 Hang Cleans 95#/65#

35 Double Unders

Run 400m

 

CrossFit Melt:

Surprise Happy Birthday Sara WOD!!!

 

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