Happy Birthday Patty Voss!!!
MELT class this Saturday at 10:30a
300 Meter Run

Line Drills:
Alternating Knee to Chest Down
High Knees Back
Alternating Quad Stretch Down
Butt Kickers Back
Bear Crawl Down (slow, bend knees, knees to elbow)
Crab Walk Back
Soldier Kick into Bird Feeder Down
Heel Scoops Back
Reverse Active Samson Down
Burpee Broad Jump Back
2/6/2019 - Burn MetCon

Score Type:: Total Time

*Performed 1st!*

Running Intervals
(Running Clock)

1x800 Meter Run
-Rest 2:00
2x400 Meter Runs (Sc: 2x300's)
-Rest 1:30 Between Each
4x200 Meter Runs (Sc: 3x200's)
-Rest 1:00 Between Each

*Aim is to stay at or below your goal mile pace, or consistent with pacing if unsure of goal mile
*Score will be total time, including rest, with a 25:00 CAP
(anything under a 11:00 mile pace will allow you to finish under time cap, scale if necessary)
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2/6/2019 - MetCon

Score Type:: AMRAP

"Sole Cycle"

5:00 AMRAP
15 Lateral Bar Over Burpees
21 Power Cleans (155/105)
21/15 Calorie Bike or Row

5:00 REST

5:00 AMRAP
15 Lateral Bar Over Burpees
21 Power Cleans (135/95)
21/15 Calorie Bike or Row

5:00 REST

5:00 AMRAP
15 Lateral Bar Over Burpees
21 Power Cleans (115/85)
21/15 Calorie Bike or Row

Score is total REPS over all three rounds
1 Round = 57 for males/51 for females
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2/6/2019 - Burn MetCon (2)

Score Type:: Not Scored

*Performed AFTER Running*

Core Circuit

4 Rounds (12:00 CAP)
*Quality > Speed*

10 x 4 Count Flutter Kicks
-every 4 kicks is 1 rep
10 Hollow Rocks
10 Supermans
10 Hanging Knee Raises
-or hanging leg raises, knees to chest, T2B, just some variation you can do performed from the rig!
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Comments

Nandy Reyes

Nandy Reyes 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 174 reps
Notes: 😳

Yorlis Cintron

Yorlis Cintron 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 240 reps

Sally Velez

Sally Velez 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 243 reps
Notes: 65lbs

Andy Chacon

Andy Chacon 1 week, 6 days ago / Reply

2/6/2019 - Burn MetCon: 18:25

Adonis Willis 1 week, 6 days ago / Reply

2/6/2019 - Burn MetCon (2):

Adonis Willis 1 week, 6 days ago / Reply

2/6/2019 - Burn MetCon: 19:18

David McCutchen

David McCutchen 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 118 reps
Notes: Man I suck.

Josh Shashaty

Josh Shashaty 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 154 reps
Notes: Bike, accidentally did 135lb first round, so I did 155lb second round *face-palm*

Chris O’Shea 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 171 reps
Notes: 115# - 61 reps 105# - 58 reps 95# - 52 reps

Ashley O'Shea

Ashley O'Shea 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 164 reps
Notes: 75#-53 reps, 65#- 53 reps, 55#- 58 reps

Marcy Malmberg

Marcy Malmberg 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 174 reps
Notes: 77# 65# 55#

Thomas (Tom) Harris

Thomas (Tom) Harris 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 122 reps
Notes: Weight at 135-115-95. 15-17, 15-21-9, 15-21-16

Erick Feiling

Erick Feiling 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 145 reps

Megan Ford

Megan Ford 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 222 reps
Notes: 15 Bar Facing Burp / 21 PC (115,105,95) / 21 cal bike

Lauren Doocy

Lauren Doocy 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 164 reps
Notes: 85/75/65# (52,54,58 reps)

Emmanuel Navedo

Emmanuel Navedo 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 171 reps
Notes: Row, 1rd/each

Lindsay Kamm

Lindsay Kamm 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 174 reps
Notes: 85# 51; 75# 59; 65# 64

Scott Ervin

Scott Ervin 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 221 reps
Notes: 72/74/75 bike

Ed Weakley

Ed Weakley 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 196 reps
Notes: 135 / 115 / 95 Row

Vanessa Calkins

Vanessa Calkins 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 153 reps
Notes: 51 reps each rd; 75#; 70#; 65# (row)

Tony Acevedo

Tony Acevedo 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 182 reps
Notes: 175/155/135

Suzanne Defries

Suzanne Defries 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 186 reps
Notes: Rx weight & bike, except sprawls

Cody Defries

Cody Defries 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 198 reps
Notes: 69, 65 and 64

Kimberly MacDonald

Kimberly MacDonald 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 153 reps
Notes: 85, 75, 65

Emilio Fiorini

Emilio Fiorini 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 164 reps
Notes: 120/105/95

Jennifer Hall

Jennifer Hall 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 179 reps
Notes: row. coughed lung up round 3. PS Ash and Murii you're my sheros

Ashley McGee

Ashley McGee 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 169 reps

Michelle Phillips 1 week, 6 days ago / Reply

2/6/2019 - Burn MetCon: 20:33
Notes: 800 - 4:21 400 - 2:05, 2:11 200 - 1:01, 1:01, 1:00, :57

Ricky Straub

Ricky Straub 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 125 reps

Deanna Yarizdeh

Deanna Yarizdeh 1 week, 6 days ago / Reply

2/6/2019 - Burn MetCon (2):
Notes: Scaled - leg raise

Deanna Yarizdeh

Deanna Yarizdeh 1 week, 6 days ago / Reply

2/6/2019 - Burn MetCon: 23:05
Notes: 800 (2 min rest) 2x300 (1:30 rest) 4x200 (1 min rest in between ea 200)

Alex Hertz 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 97 reps
Notes: 9 burpees. 15 cleans (95, 75, 75) 15 cal row

Emily Smith

Emily Smith 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 174 reps
Notes: 1, 1+6, 1+15

Matthew MacDonald

Matthew MacDonald 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 143 reps
Notes: Rd1: 115#, 57 reps - Rd2: 105#, 48 reps - Rd3. 95#, 38 reps

Melissa Bonilla

Melissa Bonilla 1 week, 6 days ago / Reply

2/6/2019 - MetCon: 142 reps

Maria Lira

Maria Lira 2 weeks ago / Reply

2/6/2019 - MetCon: 147 reps
Notes: 95,85,75lbs...39,51,51

Kristina James

Kristina James 2 weeks ago / Reply

2/6/2019 - Burn MetCon: 20:23

Daniela Sierra

Daniela Sierra 2 weeks ago / Reply

2/6/2019 - MetCon: 167 reps
Notes: 55-57-55: 75#-70#-65#

Diane Holbrook

Diane Holbrook 2 weeks ago / Reply

2/6/2019 - MetCon: 157 reps
Notes: 70 and 65 lb

Murii Hernandez

Murii Hernandez 2 weeks ago / Reply

2/6/2019 - Burn MetCon: 24:39
Notes: Ran with Camille!

Jailene Caraballo

Jailene Caraballo 2 weeks ago / Reply

2/6/2019 - MetCon: 171 reps
Notes: yo what the hell

Brett Klutch

Brett Klutch 2 weeks ago / Reply

2/6/2019 - Burn MetCon: 18:33

Jennifer Brumer 2 weeks ago / Reply

2/6/2019 - MetCon: 140 reps
Notes: 70 - 65 - 60 thanks Murii for the push!

Javier Lira

Javier Lira 2 weeks ago / Reply

2/6/2019 - MetCon: 132 reps

ashley rivera

ashley rivera 2 weeks ago / Reply

2/6/2019 - MetCon: 218 reps

Murii Hernandez

Murii Hernandez 2 weeks ago / Reply

2/6/2019 - MetCon: 192 reps
Notes: just tryin to keep up with Ashley's 356 reps -__-

Michelle Bower

Michelle Bower 2 weeks ago / Reply

2/6/2019 - MetCon: 169 reps
Notes: 85#, 80#, 75#... Reps: 51, 60, 58

Christin Edwards

Christin Edwards 2 weeks ago / Reply

2/6/2019 - Burn MetCon: 22:14

Niran Townsend

Niran Townsend 2 weeks ago / Reply

2/6/2019 - MetCon: 179 reps

Kimberly Lowe

Kimberly Lowe 2 weeks ago / Reply

2/6/2019 - MetCon: 156 reps
Notes: 65# all rounds

David Bonilla

David Bonilla 2 weeks ago / Reply

2/6/2019 - MetCon: 217 reps
Notes: 1st -set I did 135 on the power clean then RX the rest

Jose Espada

Jose Espada 2 weeks ago / Reply

2/6/2019 - MetCon: 168 reps
Notes: dang it

Robbie Phillips

Robbie Phillips 2 weeks ago / Reply

2/6/2019 - MetCon: 185 reps

Ryan Gilreath

Ryan Gilreath 2 weeks ago / Reply

2/6/2019 - MetCon: 195 reps
Notes: 61/67/67

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