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Tuesday April 28, 2015

Posted on Apr 27, 2015 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even: 8/6 Strict HSPU (no kipping!!)

Odd: 5 Shoot Throughs

 

WOD:

2 Rounds for time:

Run 1000m (2 1/2 laps)

50 Thrusters 75#/55#

30 Chest to Bar Pull-ups

 

**Also for CF MELT (modify pull-up as needed)**

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Monday April 27, 2015

Posted on Apr 26, 2015 | 0 comments

Strength:

Back Squat

Every 90 Seconds for 15 Minutes, 3 Back Squats, building to your heaviest 3 reps.

 

WOD:

10 Rounds:

30 Seconds Max Reps Hang Cleans 155#/105#

30 Seconds Rest

30 Seconds Max Reps Double Unders

30 Seconds Rest

 

Score is total REPS! 

 

CROSSFIT MELT:

10 Rounds for max reps:

30 Seconds DB Thrusters

30 Seconds Rest

30 Seconds Burpees

30 Seconds Rest

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Friday April 24, 2015

Posted on Apr 23, 2015 | 0 comments

WE WILL BE GETTING NEW SHIRTS VERY SOON!!! Just in time to go cheer on our team at Regionals! 

Good luck to Chris and Paul who will be completing the Masters Qualifiers this weekend. They have 4 workouts they need to film and turn into CrossFit. 

 

Strength:

In 12 Minutes, work up to a heavy

Sumo Deadlift, 3 Reps

 

WOD:

For Time:

Run 800m

Burpee Broad Jump 6 Lengths of gym

50 Power Snatch 75#/55#

30 Dumbbell Box Step Ups 40#/25#

Run 800m

 

CF MELT:

Friday Fun!

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Thursday April 23, 2015

Posted on Apr 22, 2015 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 5 (each arm) 1 arm DB Overhead Squats

Odd Minutes: Handstand Walk (1 length of gym) or practice

 

WOD:

For time:

50-40-30-20-10

Wall Balls 20#/14#

Double Unders

Sit-ups

 

** Also for CrossFit Melt**

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Wednesday April 22, 2015

Posted on Apr 21, 2015 | 0 comments

Are you coming to Regionals??! Our team has been working hard to prepare! Book your hotels and buy your tickets, because it WILL sell out! The California Super Regional is May 22-24 in Del Mar, CA! 

 

You will notice a box by the front desk in the gym. Bob Felix will be taking clothes donations back to the Phillippines. If you have anything you could donate, it would be greatly appreciated! We are looking mostly for kids clothes, but all sizes are needed. Thank you!!

 

Strength:

1 Power Clean + Push Jerk + Split Jerk

Every 90 Seconds for 15 Minutes, build in weight.

 

WOD:

4 Rounds for time:

Run 400m

21 DB Push Press 40#/25#

12 Toes to Bar

 

CrossFit MELT:

For Time:

Run 1 Mile,

Then

5 Rounds:

15 Burpees

15 Jump Lunges (per leg)

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Tuesday April 21, 2015

Posted on Apr 20, 2015 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 5/3 Bar Muscle ups

Odd Minutes: 30 Second L-sit hold

 

WOD:

6 Minute AMRAP:

Row 15/12 Calories

6 Burpees over the Rower

3 Minute Rest

 

6 Minute AMRAP:

6 Handstand Push-ups

5 Squat Cleans 165#/115#

1 Rope Climb

3 Minute Rest

 

6 Minute AMRAP:

12 Alternating Front Rack Lunge 115#/75#

30 Double Unders

 

CROSSFIT MELT:

For TIme:

50 Calorie Row

50 Ball Slams

50 Hand Lift Push-ups

50 Wall Balls

50 Sit-ups w/ Dumbbell

50 Jump Pull-ups

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