Wednesday, April 23rd

Posted: 22nd April 2014 by Travis and Kelsi Melvin in Info
Skill:  Handstands – holds, walks, wall climbs
WOD:
7 x 3  Back Squat
7 x 10  Ring Dips
Cashout:  Row – cover max distance in 3 minutes

Tuesday, April 22nd

Posted: 21st April 2014 by Travis and Kelsi Melvin in Info
Strength:
10 min EMOM:  Strict Pull-ups
*Choose a number of reps you can maintain for all 10 rounds. Pronated grip
WOD:
5 Rounds:
3 min AMRAP:
200 m Run
15 KB Swings (2/1.5)
Max Double Unders in remaining time
Rest 1 minute

Pull-up Tips with Chris Spealler

Monday, April 21st

Posted: 20th April 2014 by Travis and Kelsi Melvin in Info
WOD:
16 Minute AMRAP: How far can you get?
  • 20 Bar Facing Burpees
  • 10 Deadlifts 135/95 (Scaled 115/75)
  • 20 Bar Facing Burpees
  • 10 Front Squats 135/95 (Scaled 115/75)
  • 20 Bar Facing Burpees
  • 10 Clean and Jerks 135/95 (Scaled 115/75)
  • 20 Bar Facing Burpees
  • 10 Thrusters 135/95 (Scaled 115/75)

If you complete a round in 16 minutes start over again at the 20 bar facing burpees and 10 Deadlifts. 

brad

 

Friday, April 18th

Posted: 17th April 2014 by Travis and Kelsi Melvin in Info
Buy-In: 5 x 1 Power Snatch + 3 OH Squats
Partner WOD:
20 min AMRAP:
150 Wallball Buy-In (20/15)
Remaining Time:
30 Partner Facing Burpees/Partner Holds Plank
40 OH Weighted Walking Lunges/Partner Holds Wall Sit (45/25)
50 Situps/Partner Holds Handstand

Spread the word. THIS Saturday will be a special family CrossFit workout!! We will have an Easter Egg Hunt adventure so bring your family to team up with you! Don’t worry……if you don’t have any kiddos, you can either join a team or we will have something EXTRA special for you! And by special, we mean hard!

ATTENTION: No Open Gym this Sunday. Happy Easter!!

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Fun for the whole family!!

Thursday, April 17th

Posted: 16th April 2014 by Travis and Kelsi Melvin in Info
WOD:
The Chief
5 Rounds:
3 min AMRAP:
3 Power Cleans (135/95)
6 Pushups
9 Squats
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!

photo-68

That’s what it means, right??