Tuesday July 15, 2014

Posted on Jul 14, 2014 | 0 comments

Skill Warm-up:

7 Minutes EMOM:

4 Alternating Turkish Get-ups 53#/35# KB (2 each arm)

25 Double Unders

***scale # of double unders if you cannot make it within the minute

 

WOD:

For time:

50 Calorie Row

50 Strict Press 65#/45#

50 Kettlebell Swings 53#/35#

50 Goblet Squats 53#/35#

50 Handstand Push-ups

 

CF MELT:

21-18-15-12-9-6-3

Sumo Deadlift High Pulls w/ KB

Jump Pull-ups

Sit-ups

*Run 250m after each round

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Monday July 14, 2014

Posted on Jul 13, 2014 | 0 comments

Strength:

Work up to 75% of your 1RM Squat clean, then

8 Minute EMOM:

3 Reps Squat Clean @ your 75%

**Focus on perfect form!

 

WOD:

10-9-8-7-6-5-4-3-2-1

Power Snatch 95#/65#

Toes to Bar

**8 Minute CAP

REST 2 MINUTES

10-9-8-7-6-5-4-3-2-1

Shoulder to Overhead 115#/75#

Lateral Burpees over the Bar

**8 Minute CAP

 

NOTES: Choose a weight that will allow you to finish under the time cap. If you do not finish under the cap, your score is your total reps!

 

CF MELT:

For time:

400m Run

40 Calorie Row

40 Overhead Walking Lunges w/ plate

40 Ball Slams

40 Kettlebell Swings

400m Run

20 Kettlebell Swings

20 Ball Slams

20 OHWL w/ plate

20 Calorie Row

Run 400m

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Friday July 11, 2014

Posted on Jul 10, 2014 | 0 comments

DON’T FORGET ABOUT MAX OUT FRIDAY NIGHT!!!!

COME TONIGHT AT 6PM AND MAX OUT YOUR CLEAN & JERK AND SNATCH!!! 

 

Strength:

Back Squat

In 12 Minutes, work up to a heavy single back squat.

 

WOD:

For time:

Run 800m

30 Clean & Jerks 115#/75#

Run 400m

30 Thrusters 115#/75#

Run 800m

 

CF MELT:

Friday FUN! :)

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Thursday July 10, 2014

Posted on Jul 9, 2014 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even: Max reps Ring Push-ups

Odd: 10 Weighted Back Extensions or Barbell Good Mornings

 

WOD:

10 Minute AMRAP:

250m Farmer Carry 40#/25#

7 Manmakers 40#/25#

*If you finish farmer carry, this counts as 2 reps. If you make it halfway, 1 rep…

 

REST 2 MINUTES

10 Minute AMRAP:

1 Rope Climb

10 Alternating Dumbbell Snatch 70#/50#

30 Double Unders

 

CF MELT:

4 Rounds for time:

20 Ground to Overhead w/plate

15 Burpees to a plate

Run 250m w/plate

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Wednesday July 9, 2014

Posted on Jul 8, 2014 | 0 comments

Strength:

Work up to 70% of your 1RM Snatch, then

10 Minute EMOM:

5 Reps Snatch @ your 70%….scale to 3 reps if needed

 

WOD:

For time:

50 Kettlebell Swings 70#/53#

40 Toes to Bar

30 Handstand Push-ups

20 Burpees

10 Muscle Ups**

 

**Sub x2 Chest to Bar Pull-ups/Ring Dips or MU transitions

 

CF MELT:

For time:

75 Kettlebell Swings

50 DB Push Press

40 Jump Squats on Rings

30 Burpees

20 Hand Release Push-ups

1000m Run

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Tuesday July 8, 2014

Posted on Jul 7, 2014 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Odd: 7/5 Strict Pull-ups

Even: 10 Strict Press 75#/55#

 

WOD:

For time:

15 Deadlifts 155#/105#

20 Wall Balls 20#/14#

Run 400m

12 Deadlifts 185#/115#

20 Wall Balls

Run 400m

9 Deadlifts 205#/135#

20 Wall Balls

Run 400m

6 Deadlifts 225#/155#

20 Wall Balls

Run 400m

3 Deadlifts 275#/185#

20 Wall Balls

Run 400m

 

CF MELT:

5 Rounds for time:

15 Deadlifts

20 Wall Balls

Run 400m

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Monday July 7, 2014

Posted on Jul 6, 2014 | 0 comments

Hope everyone had an amazing long holiday weekend! Back to business!! :)

 

Strength:

In 12 Minutes:

work up to a heavy set of the following complex:

Hang Power Clean + Hang Squat Clean + Front Squat

 

WOD: (Courtesy of NorCal CrossFit)

20 Minute AMRAP:

3 Hang Power Cleans 185#/125#

6 STRICT Ring Dips

9 Box Jumps 30″/24″

27 Double Unders

 

CF MELT:

15 Minute AMRAP:

10 Ball Slams

20 Jump Lunges

Run 250m

REST 5 MIN

15 Minute AMRAP:

Row 250m

10 Burpees over the Rower

20 Jump Squats

 

 

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