Monday, January 22 2018

Posted by Mandee on January 21st, 2018

38 responses

Clean & Jerk Cluster E2:30MOM x 6 sets 1 Squat Clean to 1 Hang Power Clean to 1 Push Press to 1 Split Jerk 12 minutes (For Total Reps) 1 minute of Squat Cleans 1 minute of Push Press 2 minutes of Power Cleans 2 minutes of Push Jerks 3 minutes of Hang Power Cleans 3 minutes of Split Jerks *Barbell Loads 135/95 115/75 95/65 75/55 Core/Handstand Development 50' Handstand Walk or Partner Wheelbarrel Walk 1min Handstand Hold-Box/Pike Handstand Hold 1min Non Stop Flutter Kicks 1min Handstand or High Plank Hold Shoulder Taps

38 responses to "Monday, January 22 2018"

Nathaniel says:

January 21, 2018 at 1:10 pm

Mel Damn D!! Melissa D is as consistent a CrossFitter as you'll see at CFHSV! She's been grinding for years and it shows. She's represents her self, her family and friends, and CFHSV with the highest of standard and integrity when she throws down! Keep rocking the Fit to the fullest!

Mandee says:

January 21, 2018 at 1:12 pm

If you don't know, this lady is a CrossFit STUD! She has been putting in the work for years, and it certainly shows! Melissa gives nothing less than 100%, while always holding herself to the highest standards. She's a rockstar, and she can do it all!
Keep killing it Melissa :)

Michael Little says:

January 21, 2018 at 1:13 pm

Mel is so much fun to wod with and always pushing hard! Keep killin’ it!!

Paul says:

January 21, 2018 at 1:15 pm

Mine.

Melissa is the reason I keep trying, working on weaknesses, and getting better. Best workout partner in the world. Love you, Baby.

Dani says:

January 21, 2018 at 1:18 pm

Now there’s an athelete.

And a Mother. And a great friend. And a whole host of other lovely things. Keep working hard in everything you do! ❤️

Haley says:

January 21, 2018 at 1:24 pm

My Mel looking ripped and focused as always! Love her and her family to pieces. She gives WODs all she’s got and is always bettering herself. Love you Mel ?

Duke says:

January 21, 2018 at 1:30 pm

Melissa is going hard every morning....You are one bad lady.....Paul..you are a bad dude too....

Clair Lee says:

January 21, 2018 at 1:30 pm

What an awesome picture of a hard working athlete! Looking fierce and strong, Melissa!!!

Jenn Jenn says:

January 21, 2018 at 1:39 pm

My best friend, my rock, my twin!! I’m so lucky ❤️ Love chasing you in WODs, love living life with you ?‍♀️

SARGE says:

January 21, 2018 at 1:41 pm

The occasional time I beat Melissa in a wod, it’s only by the slimmest of margins and I know I brought my ‘A’ game! She’s tough to beat! Thanks for the daily push!

Matt says:

January 21, 2018 at 2:19 pm

Bad to the bone! Melissa and Paul introduced me to Crossfit when they would throw down on WODS at the Matrix Gym. Forever grateful for you answering my goofy questions back then.

Lisa T. says:

January 21, 2018 at 2:23 pm

One of my favorites right here!!!! I love this woman, and her sweet family, so very much. She’s an amazing momma, friend and athlete. She makes me laugh and is always building me up and pushing me when I need it. Love you, Mel, and love this photo!!!

SK says:

January 21, 2018 at 2:26 pm

Nice pic of an amazing athlete.... I chase her scores every day! Great job Melissa!

Regina says:

January 21, 2018 at 2:33 pm

Melissa is fast but always has perfect form...a true crossfitter!

WendyWW says:

January 21, 2018 at 2:34 pm

Mel!! You are fierce, loving, strong & real! Great pic!! :)

Courtney says:

January 21, 2018 at 2:37 pm

Wow, awesome picture Melissa! ❤️

Tricia says:

January 21, 2018 at 2:38 pm

Awesome pic! Mel, you couldn’t look better if you tried. You definitely put in the work and deserve all that comes with it. Love you and your sweet family ?

Flying J says:

January 21, 2018 at 2:53 pm

Strong and nice. One part of a “ Dynamic Duo” hopping at light speed. Rock On!

fleming Sharp says:

January 21, 2018 at 3:18 pm

Amazing picture of an amazing athlete, mom and friend! She makes it all look easy, in and out of the gym! Love watching and learning from this strong lady!

Tracy says:

January 21, 2018 at 4:41 pm

???

Eric Hedges says:

January 21, 2018 at 11:13 pm

Great photo!
Power, Speed and technique!
Melissa gives it an all out effort every time she hits the CFHSV floor.

Mimi says:

January 22, 2018 at 12:40 am

Get it, girl!

Josh Kennedy says:

January 22, 2018 at 1:22 am

GOVERNMENT SHUTDOWN, BABY!

A: 135-145-155-155-165-165. Post-surgery, still on the comeback trail
B: 120 reps at 115# load

BP says:

January 22, 2018 at 1:45 am

Mel D is one bad lady who can do it all. Bonus points for putting up with Paul

A. 225
B. 138 @135
C. Almost died attempting HSW

Michael Little says:

January 22, 2018 at 5:42 am

153 ?

Michael Little says:

January 22, 2018 at 7:06 am

@135 ?

Dani says:

January 22, 2018 at 8:23 am

I really loved this workout! Only weightlifting, and it was a true cardio experience to boot! Thanks for giving this slow moving pregnant chick something to enjoyably grind through. :)

Matt says:

January 22, 2018 at 8:29 am

A: 195
B: 130 reps @ 95
C: Completed

John h says:

January 22, 2018 at 8:45 am

Melissa is one of the few people who will put up a top five score and not even care if it goes on the leaderboard. She is only focused on her self improvement.

A. 225
B. 152 @135

Nathaniel says:

January 22, 2018 at 8:48 am

155 reps rx @135