Happy Birthday Stephanie Perez!!!

Join us for MELT this Saturday at 10:30!
2:00 Row/Bike/Ski or 400 Meter Run

Line Drills:
Quad Stretch
Knee to Chest
Heel Scoops
Soldier Kicks
Side Lunges
Bird Feeders
Active Samson Lunge
Active Spiderman Lunge

10 Inchworms/Walkouts
10 Cobra Press-ups into Down Dog
20 Alternating Supine Leg Crossovers (10/side)
1 x 4 Deadlift

Score Type:: Total Weight

Deadlift
5 Sets

12-10-8-6-4 Reps

Increase weight each set
Each set should be done at a challenging weight for that rep scheme
Record last set of 4 reps 
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7/11/2019 - MetCon

Score Type:: Total Time

For Time:

10-8-6-4-2
Barbell Thrusters (95/65)
*40 Double Unders after each set of thrusters*

Thrusters should be unbroken, scale double unders to 60 Singles

10:00 CAP 
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Comments

Nandy Reyes

Nandy Reyes 4 months ago / Reply

7/11/2019 - MetCon: 6:02

Nandy Reyes

Nandy Reyes 4 months ago / Reply

1 x 4 Deadlift: 315 lbs

Michelle Phillips 4 months ago / Reply

7/11/2019 - MetCon: 5:36

Yaya Breaw

Yaya Breaw 4 months ago / Reply

7/11/2019 - MetCon: 6:54
Notes: Last two rounds scaled to singles

Yaya Breaw

Yaya Breaw 4 months ago / Reply

1 x 4 Deadlift: 185 lbs

Andy Chacon

Andy Chacon 4 months ago / Reply

7/11/2019 - MetCon: 5:52
Notes: Last 4 of DLs made me doubt the weight and worry about my back so I was being extra careful on the Thrusters. All good though

Dennis Seda

Dennis Seda 4 months ago / Reply

7/11/2019 - MetCon: 6:42
Notes: 45 lbs. 60 single unders

Dennis Seda

Dennis Seda 4 months ago / Reply

1 x 4 Deadlift: 155 lbs

Haley Rodgers

Haley Rodgers 4 months ago / Reply

7/11/2019 - MetCon: 6:04

Sally Velez

Sally Velez 4 months ago / Reply

7/11/2019 - MetCon: 7:50
Notes: 65 lbs

Haley Rodgers

Haley Rodgers 4 months ago / Reply

1 x 4 Deadlift: 245 lbs

Sally Velez

Sally Velez 4 months ago / Reply

1 x 4 Deadlift: 215 lbs
Notes: 1 X 235lbs, 1 X 245lbs

Adam Tydings 4 months ago / Reply

1 x 4 Deadlift: 245 lbs

Lindsey Barnwell 4 months ago / Reply

7/11/2019 - MetCon: 6:00
Notes: Did RX weight but singles

Lauren Doocy

Lauren Doocy 4 months ago / Reply

7/11/2019 - MetCon: 5:49

Lauren Doocy

Lauren Doocy 4 months ago / Reply

1 x 4 Deadlift: 205 lbs

John Spencer

John Spencer 4 months ago / Reply

7/11/2019 - MetCon: 10:00
Notes: started with 55lbs for 10 thrusters, then 45lbs for 8 and 6 singles time up after 3rd set of singles

John Spencer

John Spencer 4 months ago / Reply

1 x 4 Deadlift: 115 lbs
Notes: 65lbs, 85lbs, 95lbs, 105lbs, 115lbs.

Kimberly Lowe

Kimberly Lowe 4 months ago / Reply

7/11/2019 - MetCon: 6:58
Notes: 55# thrusters 60 singles (one round 45 singles)

Andrea Balauat

Andrea Balauat 4 months ago / Reply

7/11/2019 - MetCon: 6:53
Notes: 35# Bar, 60 SU

Andrea Balauat

Andrea Balauat 4 months ago / Reply

1 x 4 Deadlift: 175 lbs

Kimberly Lowe

Kimberly Lowe 4 months ago / Reply

1 x 4 Deadlift: 175 lbs
Notes: 125, 135, 145, 155, 175 Was trying to best my “heavy set of 3” weight of 165.... AND I DID! Yes!

Andy Chacon

Andy Chacon 4 months ago / Reply

1 x 4 Deadlift: 365 lbs
Notes: 185,225,275,315,365

Ed Weakley

Ed Weakley 4 months ago / Reply

7/11/2019 - MetCon: 10:00
Notes: 75# Some unknown number of double unders... ssssdsdssssddssddsss.... You get the picture.

Ed Weakley

Ed Weakley 4 months ago / Reply

1 x 4 Deadlift: 285 lbs
Notes: 185,215,235,255,285

Chris Hall

Chris Hall 4 months ago / Reply

7/11/2019 - MetCon: 3:35
Notes: Bike instead of thrusters

Chris Hall

Chris Hall 4 months ago / Reply

1 x 4 Deadlift: 455 lbs
Notes: 1-Rep hit 405 for 6

Erick Feiling

Erick Feiling 4 months ago / Reply

7/11/2019 - MetCon: 7:14

Tony Fernandez

Tony Fernandez 4 months ago / Reply

7/11/2019 - MetCon: 4:24

Tony Fernandez

Tony Fernandez 4 months ago / Reply

1 x 4 Deadlift: 245 lbs

Chris O’Shea 4 months ago / Reply

7/11/2019 - MetCon: 6:17
Notes: 60 singles, RX 95# Thrusters

Chris O’Shea 4 months ago / Reply

1 x 4 Deadlift: 335 lbs

Doug Bingaman

Doug Bingaman 4 months ago / Reply

7/11/2019 - MetCon: 4:40

Doug Bingaman

Doug Bingaman 4 months ago / Reply

1 x 4 Deadlift: 315 lbs
Notes: 6 reps

Cody Defries

Cody Defries 4 months ago / Reply

7/11/2019 - MetCon: 4:20

Cody Defries

Cody Defries 4 months ago / Reply

1 x 4 Deadlift: 365 lbs

Tony Acevedo

Tony Acevedo 4 months ago / Reply

1 x 4 Deadlift: 400 lbs
Notes: 275/315/335/365/400

Tony Acevedo

Tony Acevedo 4 months ago / Reply

7/11/2019 - MetCon: 4:30

Scott Ervin

Scott Ervin 4 months ago / Reply

7/11/2019 - MetCon: 4:44
Notes: merp

Nicholas Jordan

Nicholas Jordan 4 months ago / Reply

1 x 4 Deadlift: 225 lbs
Notes: 10-6 broken, 1/2 set, 1/2 set

Nicholas Jordan

Nicholas Jordan 4 months ago / Reply

7/11/2019 - MetCon: 11:10
Notes: 8,6 broken, 65lb

Shelby Kretchman

Shelby Kretchman 4 months ago / Reply

7/11/2019 - MetCon: 5:43
Notes: I like 10 or LESS thrusters at a time.

David Bargraser

David Bargraser 4 months ago / Reply

7/11/2019 - MetCon: 8:18
Notes: 65lbs singles

David Bargraser

David Bargraser 4 months ago / Reply

1 x 4 Deadlift: 155 lbs
Notes: 155ls

Kimberly MacDonald

Kimberly MacDonald 4 months ago / Reply

7/11/2019 - MetCon: 7:03

Kimberly MacDonald

Kimberly MacDonald 4 months ago / Reply

1 x 4 Deadlift: 175 lbs

Matthew MacDonald

Matthew MacDonald 4 months ago / Reply

1 x 4 Deadlift: 255 lbs
Notes: 135,165,195,225,255

Matthew MacDonald

Matthew MacDonald 4 months ago / Reply

7/11/2019 - MetCon: 5:38
Notes: 95# thrusters, 60 singles between rounds

Ashley Bingaman

Ashley Bingaman 4 months ago / Reply

1 x 4 Deadlift: 215 lbs
Notes: 6 reps...didn’t do set of 4

Ashley Bingaman

Ashley Bingaman 4 months ago / Reply

7/11/2019 - MetCon: 6:19

Diane Holbrook

Diane Holbrook 4 months ago / Reply

7/11/2019 - MetCon: 5:40
Notes: rx weight. singles, thank you Robin for the push

Diane Holbrook

Diane Holbrook 4 months ago / Reply

1 x 4 Deadlift: 205 lbs

Joaquin Irizarry 4 months ago / Reply

7/11/2019 - MetCon: 6:30
Notes: 85 and singles

Robbie Phillips

Robbie Phillips 4 months ago / Reply

7/11/2019 - MetCon: 6:54

Robbie Phillips

Robbie Phillips 4 months ago / Reply

1 x 4 Deadlift: 385 lbs
Notes: 300,315,335,355,385

Joaquin Irizarry 4 months ago / Reply

1 x 4 Deadlift: 220 lbs

amal salama

amal salama 4 months ago / Reply

7/11/2019 - MetCon: 6:07
Notes: single #65

amal salama

amal salama 4 months ago / Reply

1 x 4 Deadlift: 145 lbs

Lindsay Kamm

Lindsay Kamm 4 months ago / Reply

7/11/2019 - MetCon: 6:22

Lindsay Kamm

Lindsay Kamm 4 months ago / Reply

1 x 4 Deadlift: 195 lbs

Daniela Sierra

Daniela Sierra 4 months ago / Reply

7/11/2019 - MetCon: 5:56
Notes: 55#; 60 singles

Daniela Sierra

Daniela Sierra 4 months ago / Reply

1 x 4 Deadlift: 195 lbs

Lindsey Barnwell 4 months ago / Reply

1 x 4 Deadlift: 155 lbs
Notes: Set of 4 was 155 6 135 8 125 10 12 85

Scott Ervin

Scott Ervin 4 months ago / Reply

1 x 4 Deadlift: 365 lbs
Notes: 300/315/335/350/365.. ouch. every set, ouch

Jany Diaz

Jany Diaz 4 months ago / Reply

7/11/2019 - MetCon: 6:16
Notes: Sc: 80 singles RX: 65#s

Aaron Rose

Aaron Rose 4 months ago / Reply

7/11/2019 - MetCon: 4:13
Notes: I should not have done an assault bike workout before this shit

Melissa Bonilla

Melissa Bonilla 4 months ago / Reply

7/11/2019 - MetCon: 10:00

Anne O'Donnell 4 months ago / Reply

7/11/2019 - MetCon: 3:36

Thomas (Tom) Harris

Thomas (Tom) Harris 4 months ago / Reply

7/11/2019 - MetCon: 6:34
Notes: x1.5 single unders

Thomas (Tom) Harris

Thomas (Tom) Harris 4 months ago / Reply

1 x 4 Deadlift: 275 lbs
Notes: 4 x 255, 4 x 275

Johann Nieto

Johann Nieto 4 months ago / Reply

7/11/2019 - MetCon: 7:11
Notes: couldn't string doubles together :|

Johann Nieto

Johann Nieto 4 months ago / Reply

1 x 4 Deadlift: 315 lbs

Amy Maxson

Amy Maxson 4 months ago / Reply

7/11/2019 - MetCon: 8:04
Notes: rope came apart on the first round but I fixed it! haha

Laura Flashman

Laura Flashman 4 months ago / Reply

1 x 4 Deadlift: 195 lbs

Laura Flashman

Laura Flashman 4 months ago / Reply

7/11/2019 - MetCon: 4:25
Notes: Thanks Jen for the motivation!

Christin Edwards

Christin Edwards 4 months ago / Reply

7/11/2019 - MetCon: 8:36
Notes: 40lb thrusters, 80 SU

Christin Edwards

Christin Edwards 4 months ago / Reply

1 x 4 Deadlift: 90 lbs

Christopher Fernandez

Christopher Fernandez 4 months ago / Reply

7/11/2019 - MetCon: 7:43
Notes: singles till last set. Tried doubles on last set.

Christopher Fernandez

Christopher Fernandez 4 months ago / Reply

1 x 4 Deadlift: 255 lbs

Alex Borell

Alex Borell 4 months ago / Reply

7/11/2019 - MetCon: 4:27

Alex Borell

Alex Borell 4 months ago / Reply

1 x 4 Deadlift: 255 lbs

Timothy Brashear

Timothy Brashear 4 months ago / Reply

7/11/2019 - MetCon: 5:50
Notes: 95# / su's

Timothy Brashear

Timothy Brashear 4 months ago / Reply

1 x 4 Deadlift: 245 lbs

Jennifer Brumer 4 months ago / Reply

7/11/2019 - MetCon: 3:24
Notes: Sub leg lifts for jump rope

Ryan Gilreath

Ryan Gilreath 4 months ago / Reply

7/11/2019 - MetCon: 5:28

Ryan Gilreath

Ryan Gilreath 4 months ago / Reply

1 x 4 Deadlift: 315 lbs

Amy Maxson

Amy Maxson 4 months ago / Reply

1 x 4 Deadlift: 175 lbs
Notes: 105/135/145/155/175

Murii Hernandez

Murii Hernandez 4 months ago / Reply

7/11/2019 - MetCon: 9:19
Notes: 200 dubs andddddd Murii is 💀🤣

Sujey Santiago

Sujey Santiago 4 months ago / Reply

7/11/2019 - MetCon: 8:00
Notes: Singles 65#

Sujey Santiago

Sujey Santiago 4 months ago / Reply

1 x 4 Deadlift: 165 lbs

Hon Ho

Hon Ho 4 months ago / Reply

7/11/2019 - MetCon: 8:57

Hon Ho

Hon Ho 4 months ago / Reply

1 x 4 Deadlift: 285 lbs
Notes: 155, 185, 225, 245, 285

Murii Hernandez

Murii Hernandez 4 months ago / Reply

1 x 4 Deadlift: 300 lbs
Notes: 155/175/235/275/300

Niran Townsend

Niran Townsend 4 months ago / Reply

7/11/2019 - MetCon: 4:52

David Bonilla

David Bonilla 4 months ago / Reply

7/11/2019 - MetCon: 7:51
Notes: One day I will conquer you double unders!!

David Bonilla

David Bonilla 4 months ago / Reply

1 x 4 Deadlift: 315 lbs
Notes: 185/225/245/275/315

Matt Eggert

Matt Eggert 4 months ago / Reply

7/11/2019 - MetCon: 7:51
Notes: SU

Matt Eggert

Matt Eggert 4 months ago / Reply

1 x 4 Deadlift: 275 lbs
Notes: 275-225-205-195-175

Jose Espada

Jose Espada 4 months ago / Reply

7/11/2019 - MetCon: 7:51

Jose Espada

Jose Espada 4 months ago / Reply

1 x 4 Deadlift: 315 lbs
Notes: 185 225 245 275 315

Heather Lomax 4 months ago / Reply

7/11/2019 - MetCon: 7:43

Niran Townsend

Niran Townsend 4 months ago / Reply

1 x 4 Deadlift: 245 lbs
Notes: 125/155/185/215/245

Heather Lomax 4 months ago / Reply

1 x 4 Deadlift: 175 lbs
Notes: 105. 125. 135. 155. 175

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