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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Wednesday April 2, 2014

Posted on Apr 1, 2014 | 0 comments

Those of you who took my April Fools joke to heart yesterday and decided to skip the gym are in BIG trouble! Payback time! hahaha ok JOKES, but remember there is NO cherry picking in CrossFit, people!!!! Now, time to get strong!!!!! :)

 

Strength:

Power Clean + Hang Squat Clean + Split Jerk

10 Minute EMOM, add weight each round!

 

WOD: (Cf MELT will do a modified version)

For time:

50 Kettlebell Swings 53#/35#

40 Wall Balls

30 Alternating Front Rack Lunges 95#/65#

20 Push Press 95#/65#

10 Barbell Manmakers 95#/65#

20 Push Press 95#/65#

30 Alternating Front Rack Lunges 95#/65#

40 Wall Balls

50 Kettlebell Swings 53#/35#

 

 

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