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

Read More

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! :)

Read More

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! :)

Read More

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

Read More

Wednesday March 12, 2014

Posted on Mar 11, 2014 | 0 comments

Strength:

10 Minute EMOM:

Top of the minute:

3 Strict Press @ 75% of 1RM

:30 5 Toes to Bar

WOD:

18 Minute AMRAP:

40 Wall Balls 20#/14# 10/9 ft. Target

30 Clean&Jerk 95#/65#

30 Wall Balls

30 Clean & Jerk 125#/85#

20 Wall Balls

30 Clean & Jerk 155#/115#

10 Wall Balls

Max reps C&J @ 185#/125#

Get as far as you can in the C&J ladder…

 

CrossFit MELT:

Come and have fun!

Read More

Tuesday March 11, 2014

Posted on Mar 10, 2014 | 0 comments

Happy Tuesday!

 

Skill Warm-up:

3 Rounds not for time:

2 Rope Climbs (legless if you are efficient at regular)

Handstand Holds (spot eachother)

15 Barbell Good Mornings

 

WOD:

4 Rounds for time:

15 Kettlebell Swings 70#/53#

12 Hang Cleans 155#/105#

Run 400m

 

CrossFit Melt:

WOD:

4 Rounds for time:

Run 400m

20 Hand Lift Push-ups

20 Kettlebell Swings

Row 400m

 

Read More

Monday March 10, 2014

Posted on Mar 9, 2014 | 0 comments

REMINDER that your scores for 14.2 are due by 5pm today! On to the next one!! 

 

Strength:

BACK SQUAT

In 15 Minutes, work up to a 5 rep Max back squat….

 

WOD:

For time:

30 Double Unders

25 Burpees

20 Handstand Push-ups

15 Thrusters 95#/65#

10 Box Jump Overs 24″/20″

5 Muscle ups

10 Box Jump Overs 24″/20″

15 Thrusters 95#/65#

20 Handstand Push-ups

25 Burpees

30 Double Unders

 

CROSSFIT MELT:

For time:

100 Jumpropes

50 Wall Balls

40 Sit-ups

30 Burpees

20 DB Snatch

Run 800m

20 DB Snatch

30 Burpees

40 Sit-ups

50 Wall Balls

100 Jumpropes

Read More