Friday March 21, 2014

Posted on Mar 20, 2014 | 0 comments

Workout 14.4 Is Here!

AMRAP 14min.

60 cal. row

50 Toes to Bar

40 Wall Balls 20# to 10′/14# to 9′

30 Cleans 135#/95#

20 Muscle ups

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Thursday March 20, 2014

Posted on Mar 19, 2014 | 0 comments

Come in to the gym at 5pm for the announcement of 14.4!!! What is it going to be?!!!! 

 

Skill Warm-up:

Take 10-12 minutes to practice a gymnastics skill of your choice. Whether it be handstand push-ups (at a defecit, paralettes, etc.), muscle ups, handstand walks, butterfly pull-ups, ring dips, pistols……..work on progression or efficiency!

 

WOD:

7 Rounds for time:

10 Handstand Push-ups

10 Push Press 115#/75#

30 Double Unders

Run 250m

 

CrossFit MELT (8am/7pm)

WOD:

10 Rounds for time:

6 Deadlifts

9 Burpees

12 Ground to Overhead w/plate

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Wednesday March 19, 2014

Posted on Mar 18, 2014 | 0 comments

Strength:

EMOM 10 Minutes:

Hang Squat Clean + Full Clean + Jerk

Add weight to reach a max effort.

 

WOD:

17 Minute AMRAP:

6 Clean & Jerks 155#/105#

9 Toes to Bar

12 Box Jumps 30″/24″

 

*USE Gymnastic straps or tape your hands to avoid tearing!!! Don’t want torn hands for 14.4!

 

CrossFit MELT: (8am)

4 Rounds for time:

20 Sumo Deadlift High Pulls

20 Lateral Jumps over bar

Run 250m

10 Pull-ups

10 Hand Lift Push-ups

Run 250m

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Tuesday March 18, 2014

Posted on Mar 17, 2014 | 0 comments

Skill Warm-up:

3 Rounds not for time:

5-8 Muscle ups (whatever you are more efficient at, do the opposite…bar/rings)

5 Wall Walks

50 Double Unders (or 2-3 Min practice per round)

 

WOD:  (Also CROSSFIT MELT @ 8am/7pm)

For time:

Run 800m

50 Burpees

60 DB Snatch 50#/35# (alternating)

70 Wall Balls 20#/14#

Run 800m

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Monday March 17, 2014

Posted on Mar 16, 2014 | 0 comments

DON’T FORGET TO WEAR GREEN!!!!!! :)

 

WOD:

3 Sets of:

6-8 Push Press

Rest 60 seconds

Reverse Alternating Lunge, 10 steps each leg

Rest 60 Seconds 

PLANK for 60 seconds

*try to increase weight each round…..

THEN,

(after adequate rest)

3 Rounds for time:

10 Thrusters 115#/75#

15 Kettlebell Swings 70#/53#

20 Pull-ups

 

CrossFit MELT:

Monday Madness! :)

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Friday March 14, 2014

Posted on Mar 13, 2014 | 0 comments

14.3 has arrived!! Are you ready?

 

CrossFit Games Open WOD 14.3:

8 Minute AMRAP:

10 Deadlifts 135#/95#

15 Box Jumps 24″/20″

15 Deadlifts 185#/135#

15 Box Jumops 24″/20″

20 Deadlifts 225#/155#

15 Box Jumps 24″/20″

25 Deadlifts 275#/185#

15 Box Jumps 24″/20″

30 Deadlifts 315#/205#

15 Box Jumps 24″/20″

35 Deadlifts 365#/225#

15 Box Jumps 24″/20″

 

CrossFit MELT:

FRIDAY FUN! :)

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Thursday March 13, 2014

Posted on Mar 12, 2014 | 0 comments

Get ready for the announcement of 14.3 tonight! Televised at the gym!!! Come and give it a shot after the announcement if you are feeling up to it! 

 

Skill Warm-up:

10 Minutes EMOM:

5 Handstand Push-ups

5 Strict Pull-ups

(Scale to a number that you are able to achieve within the minute…if you are efficient at kipping hspu, do STRICT)

 

WOD:

3 Rounds for time:

21 Power Snatch 115#/75#

12 Burpee Box Jumps 24″/20″

250m Farmer Carry 40#/25#

 

CrossFit MELT:

For time:

Run 1200m

100 ft. Burpee Broad Jump

30 Dumbbell Box Step ups

Run 800m

50 ft. Burpee Broad Jump

20 Dumbbell Box Step ups

Run 400m

25 ft. Burpee Broad Jump

10 Dumbbell Box Step ups

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