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Friday April 25, 2014

Posted on Apr 24, 2014 | 0 comments

Strength:

Deadlift

5-5-3-3-1-1-1

In 12 Minutes, work up to a 1 Rep Max Deadlift

 

WOD:

4 Rounds for time:

20 Wall Balls

15 Toes to Bar

10 Front Rack Alternating Lunge 135#/95#

Run 400m

 

CrossFit Melt:

Friday Fun!

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Thursday April 24, 2014

Posted on Apr 23, 2014 | 0 comments

Skill Warm-up:

12 Minutes:

Minute 1: 5/3 Muscle Ups

Minute 2: 2 Rope Climbs

Minute 3: 8 Burpee to a plate 45#

 

WOD: (same for crossfit melt :) )

For Max Reps: 

1 Minute Calorie Row

30 Seconds rest

1 Minute Sumo Deadlift High Pull 75#/55#

30 Seconds Rest

1 Minute Ring Push-ups

30 Seconds Rest

1 Minute Push Press 75#/55#

30 Seconds Rest

REPEAT 3 ROUNDS 

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Wednesday April 23, 2014

Posted on Apr 22, 2014 | 0 comments

Strength:

In 12 Minutes, find your 5 Rep Max Front Squat from the floor.

 

WOD:

4 Rounds for time:

40 Double Unders

30 Overhead Walking Lunge Steps w/ plate 45#/25#

20 Box Jumps 24″/20″

10 Handstand Push-ups

 

CF MELT:

10 Rounds for time:

10 Ball Slams

10 Sit-ups

10 Jump Lunges

Run 250m w/ slam ball

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Tuesday April 22, 2014

Posted on Apr 21, 2014 | 0 comments

Skill Warm-up:

10 Minute EMOM:

Odd: 50 Double Unders

Even: 8 Alternating 1-arm DB Squat Snatch 50#/30#

 

WOD:

For time:

Run 800m

30 Clean & Jerks 115#/75#

Run 800m

30 Power Snatch 115#/75#

Run 800m

 

CROSSFIT MELT:

For time:

3 Rounds:

100 Jumpropes

30 Box Jumps

20 Pull-ups

100 ft. Burpee Broad Jump

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Monday April 21, 2014

Posted on Apr 20, 2014 | 0 comments

Strength:

12 Minutes:

First 6 Minutes work up to a 2RM Strict press

Next 6 Minutes work up to a 1RM Push Press

 

WOD:

For time:

100 Pull-ups

100 Wall Balls 20#/14# 10ft/ 9ft. target

 

CrossFit Melt

For time:

1 Mile run

100 Wall Balls

75 Kettlebell Swings

50 Sit-ups

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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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