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Tuesday April 15, 2014

Posted on Apr 14, 2014 | 0 comments

Happy Tax Day! YAYYYYY! :)

 

Skill Warm-up:

10 Minute EMOM:

5/3 Strict Pull-ups

5 Burpee to 45# plate

 

WOD:

3 Rounds for time:

30 Wall Balls

15 Deadlifts 205#/135#

10 Hand- Lift Push-ups

 

CrossFit MELT:

4 Rounds for time:

20 Wall Balls

15 Deadlifts

10 Jump Pull-ups

Run 250m

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Monday April 14, 2014

Posted on Apr 13, 2014 | 0 comments

Happy Monday! Hope everyone had a wonderful weekend! Back to the grind! :)

 

WOD: (also for Cf MELT)

40 Minute AMRAP:

30 Double Unders

20 Sumo Deadlift High Pull 75#/55#

Run 800m

30 Double Unders

20 Burpee over the Bar (laterally)

Run 400m

30 Double Unders

20 Push Press 75#/55#

Run 800m

30 Double Unders 20 Squat Clean Thrusters 75#/55#

Run 400m

 

No Strength today. Have fun with this one! Goal is continuous movement.

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Friday April 11, 2014

Posted on Apr 10, 2014 | 0 comments

Strength:

Power Clean + Push Jerk + Split Jerk

10 MINUTE EMOM….add weight each round to reach a max effort.

 

WOD:

10 Minute AMRAP:

Run 200m

10 Burpees to a 45# plate (opening hips at top of plate)

20 Sit-ups

 

 

REST 3 MINUTES

10 Minute AMRAP:

10 Handstand Push-ups

10 Kettlebell Swings 70#/53#

20 Double Unders

 

CrossFit MELT

FRIDAY FUN!!!! :)

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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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