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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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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