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Wednesday March 18, 2015

Posted on Mar 17, 2015 | 0 comments

2 more weeks of the Open and everyone is doing so amazing. It is so exciting to see the gym doing so well! Let’s keep it up! 

 

Strength:

In 15 Minutes, build up to a heavy single SPLIT JERK

WOD:

3 Rounds for time:

40 Kettlebell Swings 53#/35#

30 Burpees

20 Handstand Push-ups

 

CrossFit Melt:

For time:

Run 1 Mile

then,

3 Rounds:

15  Deadlifts

30 Lateral Jumps over Bar

50 Sit-ups

then,

Row 1000m

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Tuesday March 17, 2015

Posted on Mar 16, 2015 | 0 comments

Happy St Patricks Day Free Hi Res Wallpaper

Don’t forget to wear your green :)  

 

Strength:

For 20 Minutes, every 2 Minutes, 3 reps Back Squat.

Pick a heavy weight that will be challenging for all sets…about 70-75% of your 1 RM. (Stay at the same weight) …Should be pretty hard last few sets!

 

WOD:

21-15-9-15-21

Toes to Bar

Power Snatch 115#/75#

Box Jumps 24″/20″

 

CrossFit MELT:

For time:

50 Kettlebell Swings

50 Wall Balls

50 Calorie Row

50 Walking Lunges w/plate

50 Burpees

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Monday March 16, 2015

Posted on Mar 15, 2015 | 0 comments

It has been awesome watching all of you perform 15.3. We have seen some first time muscle ups and also some of you who have never done muscle ups in a WOD able to complete over 14!!! So awesome and extremely motivating! Great job to everybody. Moving on to 15.4. Only 2 more weeks!

 

WOD:

“15.3″

14 Minute AMRAP:

7 Muscle Ups

50 Wall Balls 20#/14# 10 ft/9ft target

100 Double Unders

 

ALTERNATE WOD:

“Squat Clean Biathlon”

Run 400m

15 Squat Cleans 135#/95#

Run 400m

12 Squat Cleans 135#/95#

Run 400m

9 Squat Cleans 135#/95#

Run 400m

6 Squat Cleans 135#/95#

***The squat cleans must be unbroken touch and go. For every break, 250m run penalty. Please scale accordingly. If 135/95 is close to your 1RM, scale the weight down. 

 

POST WOD: (if time allows)

CORE power!!!

5 Rounds:

20 Weighted sit-ups (with dumbbell or wall ball)

15 GHD Sit-ups

30 Second Plank

**Please let a trainer show you GHD Sit ups if you have never done them. Or sub a 30 second hollow hold!

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Friday March 13, 2015

Posted on Mar 12, 2015 | 0 comments

Do not be discouraged if you cannot yet do a muscle up for 15.3. You have 2 options! Get your VERY FIRST ONE this week!!!! OR do the scaled version of the WOD which is a great workout! 

Join us at 5pm tonight to do the WOD, or if not Sunday at 10!

Strength:

Every 90 Seconds for 15 minutes, 1 Power  Clean + 1 Hang Squat Clean, building weight.

 

WOD:

15 Minute AMRAP:

15 Burpees

15 Box Jump Overs 24″/20″

 

CF MELT:

FRIDAY FUN!

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Thursday March 12, 2015

Posted on Mar 11, 2015 | 0 comments

Time for 15.3! Come join us for the live announcement at 5pm tonight! 

 

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 5/3 Ring or Bar Muscle Ups

Odd Minutes: 50 Double Unders (practice makes permanent!)

 

WOD:

10 Rounds for time:

Run 250m

10 Hang Power Snatch 75#/55#

10 Sumo Deadlift High Pulls 75#/55#

10 Ball Slams 50#/35#

 

CROSSFIT MELT:

10 Rounds for time:

250m Farmer Carry

10 Wall Balls

10 Sit-ups

10 Push-ups

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Wednesday March 11, 2015

Posted on Mar 10, 2015 | 0 comments

Strength:

Thruster (from the rack)

For 15 Minutes, Every 90 Seconds, 2 Thrusters, buliding weight.

 

WOD:

8 Minute AMRAP:

12 Shoulder to Overhead 115#/75#

8 Kettlebell Swings 70#/53#

4 Minute Rest

8 Minute AMRAP:

12 Alternating Dumbbell Snatch 50#/35#

8 Strict Pull-ups

 

 

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