Monday June 16, 2014

Posted on Jun 15, 2014 | 0 comments

Strength:

Back Squat 5X5

In 15 Minutes work up to a heavy 5 reps

 

WOD:

4 Rounds for time:

15 Power Cleans 95#/65#

12 Alternating Front Rack Lunges 95#/65#

9 Push Press 95#/65#

Run 400m

 

CF MELT

5 Rounds for time:

Run 400m

15 Kettlebell Swings

12 Lunges w/ KB

9 Burpees

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Friday June 13, 2014

Posted on Jun 12, 2014 | 0 comments

Strength:

5-3-3-1-1-1

Push Press

In 15 Minutes work up to a 1RM Push Press

 

WOD: (also for CF MELT)

“Filthy Fifty”

For time:

50 Box Jumps 24″

50 Jumping Pull-ups

50 Kettlebell Swings 35#

50 Walking Lunge Steps

50 Knees to Elbows

50 Push Press 45#

50 Back Extensions

50 Wall Balls 20#/14#

50 Burpees

50 Double Unders

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Thursday June 12, 2014

Posted on Jun 12, 2014 | 0 comments

Warm-up:

Tabata Dead Hang L-sits

 

WOD:

5 Minute AMRAP:

Run 400m Buy in,

In remaining time,

MAX Rounds:

3 Snatch 135#/95#

6 Snatch Grip Deadlifts 135#/95#

9 Abmat Sit-ups

REST 2 MINUTES

REPEAT 4 ROUNDS 

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Wednesday June 11, 2014

Posted on Jun 10, 2014 | 0 comments

Strength:

In 15 Minutes work up to a 1 Rep Max

SQUAT CLEAN…

 

WOD:

2-4-6-8-10-12

Clean & Jerk 135#/95#

After each round of Clean & Jerks:

1 Round of:

5 Toes to Bar

10 Hand Release Push-ups

15 Wall Balls 20#/14#

 

CF MELT:

Run 1 Mile

100 Sit-ups

Run 800m

50 Wall Balls

Run 400m

25 Burpees

Run 250m

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Tuesday June 10, 2014

Posted on Jun 9, 2014 | 0 comments

Skill Warm-up:

10 Minute EMOM:

Odd: 14 One arm KB Snatch (do not have to alternate, start from ground)

Even: Max set Strict HSPU

 

WOD: (Also for CF MELT)

For time: 

150 Double Unders

100 Kettlebell Swings 53#/35#

75 (steps) Walking Lunges, holding KB anyway you want 53#/35#

50 Box Jumps 24″/20″

25 Strict Pull-ups

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Monday June 9, 2014

Posted on Jun 8, 2014 | 0 comments

Strength:

5-3-3-1-1-1

OverHead Squat (from the rack)

Work up to a heavy 1 RM in 15 Minutes…

 

WOD:

21-15-9

Overhead Squats 95#/65#

Burpees

*250m Overhead plate carry 45#/25# after each round

(plate is carried locked out overhead, no resting on head :)

 

CrossFit MELT:

10  Minutes EMOM:

7 KB Deadlift

7 KB Goblet Squats

 

REST 1 MINUTE

 

For time:

30 DB Push Press

Run 800m

20 DB Push Press

run 400m

10 DB Push Press

Run 250m

 

POST WOD:

150 Bicycle crunches

2 Minutes accumulated weighted plank

 

 

 

 

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Friday June 6, 2014

Posted on Jun 5, 2014 | 0 comments

Strength:

Deadlift

In 15 Minutes, work up to a 5 rep max Deadlift….

 

WOD:

5 Rounds for time:

Run 400m

15 Thrusters 95#/65#

 

CF MELT:

4 Rounds for time:

Run 400m

15 DB Thrusters

15 DB Deadlift

20 DB Rows

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