Friday, August 31 2018

Posted by Mandee on August 30th, 2018

19 responses

Back Squats & Squat Cleans E3MOM 7 Back Squats - 4 Squat Cleans 5 Back Squats - 3 Squat Cleans 2 Back Squats - 2 Squat Cleans "Double Duel" by DB 6min AMRAP: Row 1000m MRX Row 800m Max Reps Squat Cleans 115/80 RX+ 155/105 MRX 95/65 Rest 3min 6min AMRAP: Run 800m MRX Run 600m Max Reps Hang Squat Cleans 115/80 RX+ 155/105 MRX 95/65 **Athletes can start with either the Row or Run AMRAP then switch. Core & Leg Accessory Training 15 Strict Toes to Bar straight to 15 V-Ups 40 Bulgarian Split Squats (20 each) with Dumbbells

19 responses to "Friday, August 31 2018"

Mandee says:

August 30, 2018 at 3:12 pm

Melo! Top notch guy with a great attitude and natural athletic ability. Melo jumped into CrossFit, hasn’t skipped a beat, and is always flashing that genuine smile. Way to go, stud, keep it up! ?

Nathaniel says:

August 30, 2018 at 3:12 pm

Heck yeah Melo! If you know Melo then you know he’s one kind dude who’s smile says it all. He can makes the parkinglot track look half its length with his stride. Always working hard and a kind word for those around him. Keep up the grind dude!

Jamie Cherrypicker says:

August 30, 2018 at 3:28 pm

Melo is the best partner, especially in running workouts ha. He is always encouraging and a phenomenal athlete.

Justin says:

August 31, 2018 at 4:49 am

205x10 across
185-205-225(1)
38 rx

Michael Little says:

August 31, 2018 at 5:23 am

Squat cleans (4) 225, (3) 255

36Rx+

Misty says:

August 31, 2018 at 5:45 am

Melo! Quiet, strong and just a straight up athlete. He brings his A game every day! Keep it up!

Fleming Sharp says:

August 31, 2018 at 6:45 am

Melo is always working hard and a pleasure to be around! What an athlete!

Cass says:

August 31, 2018 at 6:49 am

7-bs-180
4-sc-145
5–bs-190
3-sc-155
2-bs- 205
2-sc- 170

Row-13
Run-23

36RX+
Fun little WODs!!!

Bradley says:

August 31, 2018 at 7:01 am

Melo is an awesome dude who is always giving it his all!

AM Open Gym - Yesterday’s WOD:

Bench - 205(7) - 215(5) - 225(2) - 205(5) - 185(8)

10:22 Rx+

Mandee says:

August 31, 2018 at 7:29 am

A. BS: 185(7) - 205(5) - 225(2)
SC: 125(4) - 155(3) - 175(2)
B. 31 reps scaled run to 2k bike