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Wednesday August 13, 2014

Posted on Aug 12, 2014 | 0 comments

Strength:

15 Minutes, every 90 seconds:

1 Hang Squat Snatch, 1 Full Snatch

*add weight each round

 

WOD:

3 Rounds for time:

21 Wall Balls

18 Kettlebell Swings 53#/35#

15 Toes to Bar

12 Handstand Push-ups

 

CrossFit MELT (8am)

4 Rounds for time:

21 Wall Balls

18 KB Swings

15 Sit-ups

12 Hand Lift Push-ups

 

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Tuesday August 12, 2014

Posted on Aug 11, 2014 | 0 comments

I know you have all been waiting for TRANSFORMATION TUESDAY once again! I know I have been :) …I love seeing the transformations in clients, not just in body composition, but in lifestyle as well. Diet plays such an important role in any fitness regimen, if you are looking for results that is!!! 

Today our transformation is Sean Scott. I thought this was awesome. We are used to seeing a client going from overweight/ out of shape to smaller/ leaner. Sean put on a large amount of muscle once he added CrossFit to his fitness regimen.

IMG_6918

Sean weighed 165 in the before picture and now weighs 185. He was going to the “regular” gym 4 times a week and is now Crossfitting 6 days a week, often times twice a day. Sean leaves for the Navy October 1!!!! It’s been fun having him in the gym and seeing his fast progress as an athlete!

 

 

Skill Warm-up:

8 Minute EMOM:

Even minutes: 6 Alternating KB Turkish Get-ups 53#/35#

Odd minutes: 4 Wall Walks

 

WOD: (also for CF MELT)

Run 1 Mile

200 ft. Burpee Broad Jump (4 lengths of the gym)

100 Double Unders

50 Alternating Front Rack Lunges 95#/65# (stepping forward on lunges, in place)

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Monday August 11, 2014

Posted on Aug 10, 2014 | 0 comments

ATTENTION:

CROSSFIT DAY is September 7th at the Oakland A’s game!!!! The game starts at 1:05pm. If we get a group of 25 to go we will get discouted tickets! Family members are of course welcome, too! Contact Jamie for more details!

 

Strength:

Back Squat

In 15 Minutes, work up to a heavy 3 reps!

 

WOD:

10 Minute AMRAP:

“Strict Cindy”

5 Strict Pull-ups

10 Hand Release Push-ups

15 Squats

REST 5 MINUTES

 

10 Minute AMRAP:

12 Deadlifts 155#/105#

9 Hang Cleans 155#/105#

6 Push Jerk 155#/105#

 

CF MELT: (8am)

10 Minute AMRAP:

“Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

REST 5 MINUTES

 

10 Minute AMRAP:

5 Burpees

10 Kettlebell Swings

15 Ball Slams

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Friday August 8, 2014

Posted on Aug 7, 2014 | 0 comments

Happy Friday everybody!!!!!!! :)

 

Strength:

Every 90 seconds for 15 Minutes:

1 Hang Squat Clean+ 1 Full Clean (does not have to be touch and go)

 

WOD: 

3 Rounds for time:

60 Double Unders

50 Kettlebell Swings 53#/35#

40 Goblet Squats 53#/35#

30 Hand Release Push-ups

 

CF MELT:

Friday FUN!!!! :)

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Thursday August 7, 2014

Posted on Aug 6, 2014 | 0 comments

Skill Warm-up:

9 minute EMOM:

Min 1: 2 Rope Climbs (legless if possible)

Min 2: 30 seconds L-sit hold

Min 3: 15 Barbell Good Mornings

 

WOD:

3 Minutes:

20 Burpees

Max Reps Pull-ups

 

3 Minutes:

Run 400m

Max Reps Clean & Jerk 115#/75#

 

3 Minutes:

20 Burpees

Max Reps Ring Muscle Ups

 

3 Minutes:

Run 400m

Max Reps Back Squats 115#/75#

 

3 Minutes:

20 Burpees

Max Reps Knees to Elbows

 

3 Minutes:

Run 400m

Max Reps Hang Squat Cleans 115#/75#

 

*2 MINUTE REST after each 3 Minute round

*Score is MAX REPS from all rounds

 

CrossFit MELT :

3 Minutes:

250m Farmer Carry

Max Reps Wall Balls

Rest 2 Minutes

3 Minutes:

250m Run

Max Reps Burpees

Rest 2 Minutes

 

Repeat 3 Rounds 

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Wednesday August 6, 2014

Posted on Aug 5, 2014 | 0 comments

Strength:

In 12 Minutes:

5-3-3-1-1-1

Push Press

Work up to a heavy single….

 

WOD:

21-15-9-6-3

Overhead Squat 135#/95#

Box Jump 30″/24″

 

 

CF MELT:

21-15-9-6-3

Front Squat

Ball Slam

Kettlebell Swing

 

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