Wednesday July 30, 2014

Posted on Jul 29, 2014 | 0 comments

 

Strength:

Back Squat

In 15 Minutes, work up to 75%-80% of your 1RM, then complete

5 sets of 2 reps at that weight ….

 

WOD:

5 Rounds for time:

10 Deadlifts 225#/155#

20 Wall Balls 20#/14#

 

CF MELT:

Run 400m

30 Dumbbell Thrusters

Run 400m

40 Hand Lift Push-ups

Run 400m

50 Wall Balls

Run 400m

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Tuesday July 29, 2014

Posted on Jul 28, 2014 | 0 comments

Skill Warm-up:

12 Minute EMOM:

Minute 1: 2 Rope Climbs

Minute 2: 10 Alternating Pistols

Minute 3: 50 Double Unders

 

WOD:

“Heavy Helen”

3 Rounds for time:

400m Run

21 Kettlebell Swings 70#/53#

12 Chest to Bar Pull-ups

 

CF MELT:

“Longish Helen”

4 Rounds for time:

400m Run

21 KB Swings

12 Pull-ups

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Monday July 28, 2014

Posted on Jul 27, 2014 | 0 comments

What an incredible CrossFit Games! It is so inspiring watching these athletes fight all the way to the end and endure these ridiculously grueling workouts. Doesn’t it just make you want to WORK OUT?!! :) Congrats to Rich Froning, FOUR time champion and Camille LeBlanc-Bazinet, the Fittest man and woman on earth in 2014!!!! Truly motivating!!!

 

Strength:

20 minutes to find a max effort of the following complex:

1 Power Clean+ 1 Push Jerk, 1 Full Clean+ 1 Split Jerk

You can RESET between the push jerk and the full clean but no complete rest….

 

WOD:

15 Minute EMOM:

Minute 1: 6 Front Squats + 4 Shoulder to Overhead 155#/105#

Minute 2: 3 Power Cleans+ 6 Burpees over the Bar

Minute 3: Calorie Row 15/12

Score is how many full rounds completed. If you do not complete all reps within the minute of any of the 3 minutes, you do not get a point for that round….

 

CF MELT:

10 Minute EMOM:

12 KB Swings, 5  burpees

REST 3 MINUTES

10 Minute EMOM:

Even: Row 12/10 Calories

Odd: 15 Sumo Deadlift High Pulls w/ kb

REST 3 MINUTES

 

For time:

3 Rounds:

150 Single Jumprope

50 Sit-ups

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Friday July 25, 2014

Posted on Jul 24, 2014 | 0 comments

Happy Friday! A fun little cardio WOD for us today! Don’t forget to come MAX OUT your Olympic lifts tonight at 6pm! 

 

Strength:

In 12 Minutes, work up to a heavy single FRONT SQUAT!

 

WOD:

Run 800m

15 Burpees

15 Dumbbell Thrusters 40#/25#

Run 650m

20 Burpees

20 Dumbbell Thrusters 40#/25#

Run 400m

25 Burpees

25 Dumbbell Thrusters 40#/25#

Run 250m

30 Burpees

30 Dumbbell Thrusters 40#/25#

 

CF MELT (8am):

FRIDAY FUN! :)

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Thursday July 24, 2014

Posted on Jul 23, 2014 | 0 comments

DON’T FORGET ABOUT MAX OUT FRIDAY AT 6PM! COME MAX OUT ON YOUR C&J AND SNATCH! 

 

Skill Warm-up:

10 Minute EMOM:

Even: 50 Double Unders (or DU practice, a max set)

Odd: 12 Ring Push-ups

*Yes, I know we did double unders in our workout yesterday. This is a skill that requires constant attention! I know there are several of us that could use the practice! Take advantage :)

 

WOD:

45 seconds Max reps:

Deadlifts 225#/155#

Rest 15 Seconds

45 Seconds Max reps:

Chest to Bar Pull-ups

Rest 15 Seconds

REPEAT  5 ROUNDS

 

CF MELT:

Tabata of the following movements:

Row for calories

Jump Lunges

Burpees

Push Press w/DB

Mountain Climbers

1 Minute rest between exercises 

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Wednesday July 23, 2014

Posted on Jul 22, 2014 | 0 comments

Strength:

EMOM 10 Minutes:

2 Strict Press every minute, adding weight…

 

WOD:

50-40-30-20-10

Double Unders

Kettlebell Swings 53#/35#

Ball Slams 50#/35#

*Run 250m after each round

 

CF MELT:

Come and have fun :)

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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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