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Wednesday February 20

Strength Push Jerk Heavy 3   W.O.D “Squeeky Wheel” AMRAP 15: 60 Double Unders 20/15 Calorie Assault Bike 10 Push Jerks (165/110)   Open/Performance – as written Fitness – 135/95, 30 double unders Scaled – 120 singles   Recovery 2k Row – every 500m calf stretch as long as you need it!

Melinda MettenWednesday February 20

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Tuesday February 19

“Top Heavy” AMRAP 18: 9 Power Cleans (155/105) 12 Strict Handstand Push-ups 9 Front Squats (155/105) 12 Strict Pull-ups   Open/Performance – as written Fitness – 135/95, push-ups, 8 strict pull-ups   Recovery Every 3min for 12min 50 ft Sled Push + 50 ft Sled Pull AHAP  

Melinda MettenTuesday February 19

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Episode 3: The Open with Mel

Carl talks to Mel about the upcoming CrossFit Open, and her experience in the open last year while on deployment. This is the time of the year that we “want you to get comfortable with being uncomfortable.” If you have any questions about the open, please ask a coach!  

Melinda MettenEpisode 3: The Open with Mel

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Monday February 18

“Shut Down” On the 4:00 x 6 Rounds: 12 Dumbbell Power Snatches (50/35) 12 Burpees Over Dumbbell 12 x 10 Meter Shuttles   Score is Slowest Round   Open/Performance – as written Fitness – 35/20   Recovery 3 Rounds NOT for time: 1mi Bike (Easy) 10 Single Arm DB Row 1 Wall Climb

Melinda MettenMonday February 18

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Saturday February 16

Team Eva Teams of 2 Share work as you’d like 5 rounds for time of: 800m Run/Row (or 50/35 cal bike) 30 Kettlebell Swing (70/53) 30 pull-ups CrossFit is well known for it’s community support. One of the ORIGINAL Ladies of Crossfit, Eva Twardokens, was featured in the “The Nasty Girls WOD” and the workout “Eva” is named after was recently


Melinda MettenSaturday February 16

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Friday February 15

“Twenty Something” AMRAP 20:30 Overhead Squats (95/65)30 Box Jumps (24/20)30 Toes to Bar30/21 Calorie Row Open- as writtenPerformance- 75/55, 20″Fitness- 65/45, 20″, knees to chest Recovery 2 rounds100ft sled push AHAP10 v ups10 super mans

Melinda MettenFriday February 15

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Thursday February 14

“Crop Top”5 Rounds:21 Wallballs (20/14)200′ Farmers Carry (53’s/35’s)9 Strict Handstand Push-ups Open- as writtenPerformance- push upsFitness- 16/10, DB strict press Recovery2 rounds not for time1 min bike1 min each side chest stretch1 min each side sampson/couch stretch

Melinda MettenThursday February 14

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Wednesday February 13

“Soul Cycle” AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (155/105) 21/15 Calorie Assault Bike –Rest 5 Minutes– AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (135/95) 21/15 Calorie Assault Bike –Rest 5 Minutes– AMRAP 5: 15 Barbell-Facing Burpees 21 Power Cleans (115/85) 21/15 Calorie Assault Bike Open/Performance – as written Fitness – 135/95 – 115/75 – 95/65


Melinda MettenWednesday February 13

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Tuesday February 12

“Dubble Bubble” AMRAP 15: 25 Double Unders 5 Power Snatches (135/95) 25 Double Unders 5 Bar Muscle-ups Open/Performance – as written Fitness – 10 Kipping Pull Ups or 5 Strict Pull Ups

Melinda MettenTuesday February 12

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Monday February 11

Strength Front Squat Build to a heavy single W.O.D “Funny Bone” 21-15-9 Kettlebell swings (70/53) Box Jump Overs (24/20) Front Squats (135/95) **15 min time cap Open/performance – as written Fitness 53/35, 115/75   Recovery Double KB Overhead walk (100ft) Hang from pull ups bar (15-30sec) Standing quad stretch (1 min per side) Repeat 3x

Melinda MettenMonday February 11

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