Tuesday July 22, 2014

Posted on Jul 21, 2014 | 0 comments

Watch games.crossfit.com for the Masters Competition that begins TODAY! 

 

Skill Warm-up:

10 Minute EMOM:

Even: 10 Alternating Pistols

Odd: 5/3 Muscle ups

 

WOD:

10 Minute AMRAP:

10 Hang Squat Cleans 135#/95#

1o Lateral Burpees over the Bar

Rest 5 Minutes

10 Minute AMRAP:

10 Shoulder to Overhead 135#/95#

10 Handstand Push-ups

 

CF MELT:

20 Minute AMRAP:

Row 200m

21 Kettlebell Swings

15 Hand Lift Push-ups

9 Pull-ups

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Monday July 21, 2014

Posted on Jul 20, 2014 | 0 comments

The CrossFit Games starts this week! Tuesday begins the Masters competition, so in honor of that we will be doing one of their WODs today! See how we compare to the 40-49 year old top crossfitters in the world!

 

Strength:

Overhead Squat

In 12 Minutes, work up to a 3 REP MAX ….

 

WOD:

The athletes have a 21 Minute Time Cap…

Today we will have a 25 Minute Cap!

For time:

50 Box Jumps 24″/20″

25 Toes to Bar

50 Wall Balls 20#/14#

25 Ring Dips

50 Wall Balls 20#/14#

25 Toes to Bar

50 Box Jumps 24″/20″

 

CF MELT:

10 Rounds for time:

Run 250m

10 Wall Balls

10 Burpees

10 Sit-ups

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Friday July 18, 2014

Posted on Jul 17, 2014 | 0 comments

Strength:

In 12 Minutes, work up to a 1 rep max WEIGHTED PULL-UP.

*Yes you may KIP or use any grip!

 

WOD:

For time:

Run 400m

30 Alternating Front Rack Lunges 155#/105#

Run 400m

25 Dumbbell Burpee Box Step ups 40#/25#/ 24″/20″

Run 400m

20  Push Jerks 155#/105#

Run 400m

15 Deadlifts 275#/185#

 

CF MELT:

FRIDAY FUN!

 

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Thursday July 17, 2014

Posted on Jul 16, 2014 | 0 comments

Skill Warm-up:

10 Minute EMOM:

EVEN: 4 Alternating 1-Arm DB Snatch + 1 1-Arm Overhead Squat 

(sounds confusing–but it’s just 1 snatch + an extra 1-arm OHS with either a DB or KB)

ODD: 8 STRICT Toes to Bar OR 12 GHD Sit-ups

 

WOD:

“The Chief”

Max Rounds in 3 Minutes:

3 Power Cleans 135#/95#

6 Hand Release Push-ups

9 Air Squats

REST 1 MINUTE

Repeat 5 Rounds 

 

CF MELT:

30 Minute AMRAP:

250m Farmer Carry

10 Alternating Dumbbell Row

10 DB Thrusters

10 DB Box Step-ups

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Wednesday July 16, 2014

Posted on Jul 15, 2014 | 0 comments

Strength:

10 Minute EMOM:

2 Split Jerks….work up to a heavy double

 

WOD:

100 Double Unders

then,

3 Rounds for time:

15 Pull-ups

12 Overhead Squats 135#/95#

9 Box Jumps 30″/24″

Ending with,

1200m Run

 

CF MELT:

Come and have fun!

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Tuesday July 15, 2014

Posted on Jul 14, 2014 | 0 comments

Skill Warm-up:

7 Minutes EMOM:

4 Alternating Turkish Get-ups 53#/35# KB (2 each arm)

25 Double Unders

***scale # of double unders if you cannot make it within the minute

 

WOD:

For time:

50 Calorie Row

50 Strict Press 65#/45#

50 Kettlebell Swings 53#/35#

50 Goblet Squats 53#/35#

50 Handstand Push-ups

 

CF MELT:

21-18-15-12-9-6-3

Sumo Deadlift High Pulls w/ KB

Jump Pull-ups

Sit-ups

*Run 250m after each round

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Monday July 14, 2014

Posted on Jul 13, 2014 | 0 comments

Strength:

Work up to 75% of your 1RM Squat clean, then

8 Minute EMOM:

3 Reps Squat Clean @ your 75%

**Focus on perfect form!

 

WOD:

10-9-8-7-6-5-4-3-2-1

Power Snatch 95#/65#

Toes to Bar

**8 Minute CAP

REST 2 MINUTES

10-9-8-7-6-5-4-3-2-1

Shoulder to Overhead 115#/75#

Lateral Burpees over the Bar

**8 Minute CAP

 

NOTES: Choose a weight that will allow you to finish under the time cap. If you do not finish under the cap, your score is your total reps!

 

CF MELT:

For time:

400m Run

40 Calorie Row

40 Overhead Walking Lunges w/ plate

40 Ball Slams

40 Kettlebell Swings

400m Run

20 Kettlebell Swings

20 Ball Slams

20 OHWL w/ plate

20 Calorie Row

Run 400m

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