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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Tuesday April 15, 2014

Posted on Apr 14, 2014 | 0 comments

Happy Tax Day! YAYYYYY! :)

 

Skill Warm-up:

10 Minute EMOM:

5/3 Strict Pull-ups

5 Burpee to 45# plate

 

WOD:

3 Rounds for time:

30 Wall Balls

15 Deadlifts 205#/135#

10 Hand- Lift Push-ups

 

CrossFit MELT:

4 Rounds for time:

20 Wall Balls

15 Deadlifts

10 Jump Pull-ups

Run 250m

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Monday April 14, 2014

Posted on Apr 13, 2014 | 0 comments

Happy Monday! Hope everyone had a wonderful weekend! Back to the grind! :)

 

WOD: (also for Cf MELT)

40 Minute AMRAP:

30 Double Unders

20 Sumo Deadlift High Pull 75#/55#

Run 800m

30 Double Unders

20 Burpee over the Bar (laterally)

Run 400m

30 Double Unders

20 Push Press 75#/55#

Run 800m

30 Double Unders 20 Squat Clean Thrusters 75#/55#

Run 400m

 

No Strength today. Have fun with this one! Goal is continuous movement.

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Friday April 11, 2014

Posted on Apr 10, 2014 | 0 comments

Strength:

Power Clean + Push Jerk + Split Jerk

10 MINUTE EMOM….add weight each round to reach a max effort.

 

WOD:

10 Minute AMRAP:

Run 200m

10 Burpees to a 45# plate (opening hips at top of plate)

20 Sit-ups

 

 

REST 3 MINUTES

10 Minute AMRAP:

10 Handstand Push-ups

10 Kettlebell Swings 70#/53#

20 Double Unders

 

CrossFit MELT

FRIDAY FUN!!!! :)

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Thursday April 10, 2014

Posted on Apr 9, 2014 | 0 comments

Skill Warm-up:

10 Minute EMOM:

Even: 5/3  Muscle Ups (Sub Max Set of Ring Dips or Bar MU if you are efficient.)

Odd: 50 Double Unders

 

WOD:

5 Rounds for time:

12 Ring Push-ups

9 Burpee Pull-ups (Must be  height that would require a kip…i.e. no super tall people on the short bar :) )

6 Power Snatch 135#/95#

3 Overhead Squats 135#/95#

 

CROSSFIT MELT:

4 Rounds for time:

Run 400m

40 Ball Slams

30 Lunge Steps

20 Hand Lift Push-ups

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