Posted: 16th April 2014 by Travis and Kelsi Melvin in Info
3 min AMRAP:
3 Power Cleans (135/95)
Rest 1 Minute
Cashout: 5 x 5 Ring Dip/Russian Dip
If you are struggling with your muscle-ups but are able to do each part separately, give these Russian dips a try today. This will strengthen the transition from pull-up to dip and keep your shoulders safe at the same time!
Don’t know what a Russian Dip is? Go here to find out!
That’s what it means, right??
Posted: 15th April 2014 by Travis and Kelsi Melvin in Info
WOD: 10 Rounds
Tabata Sit Ups for total reps
100 Burpees and 1000M Run……OK
Posted: 14th April 2014 by Travis and Kelsi Melvin in Info
Buy-In: Hip Mobility
5 Man-Makers (95/65)
10 Handstand Push-ups
15 Front Squats (95/65)
Cashout: Coach’s Choice
Reminder: CrossFit Kids is on hold for now and we will start back up in the summer! Keep your eyes peeled for more info! We are already looking forward to getting everyone back together!
Awesome job tackling Cindy last week!!
Posted: 13th April 2014 by Travis and Kelsi Melvin in Info
21 Kettle Bell swings
12 Pull Ups
Cash Out: Remaining time to find 1RM, Jerk
Check out this awesome slow motion video of a 315lb Clean and jerk, notice how his arms are like ropes they don’t move until his hips are fully extended. On his Jerk notice his knee position and hips, they are explosive and he drops under the bar with power.
Posted: 10th April 2014 by Travis and Kelsi Melvin in Info
20 min AMRAP:
Due to busy sports schedules, this will be our last week of CrossFit Kids. We will resume in June once school is out. Keep your eyes peeled for dates and times as well as family workouts you can bring the kids to! Thanks for your understanding and we will see you back in June!!
You know you’re doing well when your sweat mark is lean and muscular.