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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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Wednesday April 9, 2014

Posted on Apr 8, 2014 | 0 comments

Strength:

15 Minute EMOM:

2 Back Squats, adding weight to reach a max effort for 2.

WOD:

2 Rounds:

10 Hang Squat Clean DB Thrusters 50#/35#

10 Box Jump Overs 24″/20″

250m Farmer Carry 50#/35#

REST 2 MINUTES

 

2 Rounds:

10 DB Push Press 50#/35#

20 Wall Balls 20#/14#

250m Farmer Carry 50#/35#

 

CrossFit MELT:

Partner WOD fun!

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Tuesday April 8, 2014

Posted on Apr 7, 2014 | 0 comments

Skill Warm-up:

12 Minute EMOM:

1st: 5 Wall Walks

2nd: 30 Second L-sit hold

3rd: 30 Second Plank Hold

 

WOD:

For time:

Run 400m

30 Chest to Bar Pull-ups

Run 400m

30 Hang Power Cleans 155#/105#

Run 400m

30 Pull-ups

Run 400m

30 Power Cleans 155#/105#

 

CrossFit MELT

Run 400m

30 Pull-ups

Run 400m

30 Deadlifts

Run 400m

30 Wall Balls

Run 400m

30 DB Thrusters

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Monday April 7, 2014

Posted on Apr 6, 2014 | 0 comments

Strength:

In 15 Minutes, work up to a 3 Rep Max Thruster, from the floor.

WOD:

With a running clock (no rest between transitions):

1 Minute Double Unders

1 Minute Dumbbell Snatch 50#/35#

1 Minute Burpees

2 Minutes Double Unders

2 Minutes Dumbbell Snatch 50#/35#

2 Minutes Burpees

3 Minutes Double Unders

3 Minutes Dumbbell Snatch 50#/35#

3 Minutes Burpees

 

Score is for MAX REPS.

 

CrossFit Melt

Monday Suprise!

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Friday April 4, 2014

Posted on Apr 3, 2014 | 0 comments

Strength:

Strict Press/ Push Press/ Split Jerk

15 Minutes:

First 5 Min emom, 2 Strict Press every minute, adding weight,

Next 5 Min, 2 Push press each minute, adding weight

Last 5 Minutes, 2 Split Jerk, ending with heaviest weight…

 

WOD:

4 Rounds for time:

21 Box Jumps 24″/20″

15 Toes to Bar

9 Deadlifts 275#/185#

 

CrossFit Melt:

Friday FUN! :)

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Thursday April 3, 2014

Posted on Apr 2, 2014 | 0 comments

DON’T FORGET ABOUT OUR REFER A FRIEND SPECIAL! IF YOUR FRIEND SIGNS UP AT CROSSFIT LODI, YOU WILL RECEIVE $50 OFF YOUR NEXT MONTH’S DUES! 

 

SKILL WARM-UP:

10 Minute EMOM:

ODD: 8  Defecit Handstand Push-ups (defecit according to skill level)

EVEN:  8 Turkish Get-ups (alternating) 53#/35#

 

WOD:

“Nancy”

5 rounds for time:

Run 400m

15 Overhead Squats 95#/65#

 

CrossFit MELT

5 Rounds for time:

Run 400m

15 Deadlifts

15 Box Jumps

REST 3 MIN

 

For time:

100-80-60-40-20

Jumropes

50-40-30-20-10

Sit-ups

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