Sumo Deadlifts and One Leg Deadlifts E2:30MOM
10 Sumo Deadlifts – 5 Left & 5 Right Leg Deadlifts
8 Sumo Deadlifts – 4 Left & 4 Right Leg Deadlifts
6 Sumo Deadlifts – 3 Left & 3 Right Leg Deadlifts
“The KettleBell Kerfuffle” by DB
11min AMRAP:
11 Russian Kettlebell Swings
7 Left Leg and Left Arm Kettlebell Deadlifts
11 Russian Kettlebell Swings
7 Right Leg and Right Arm Kettlebell Deadlifts
11 KettleBell Wallballs MRX American Swing
1 Rope Climb 15′ RX+ Legless MRX 10′
KB = 24/16kgs RX+ 32/24 40/32 MRX 20/12
Grip and Mind Development
For Minimal Breaks/Rest:
400m Farmers Carry Double KBs or DBs
**Catch every time you stop to Rest, perform 5 Double KB/DB Push-Ups and 5 Double KB/DB Deadlifts, before proceeding forward**
**Can walk fast, but NO running**
200m Plate Pinch Carry 2x 15/10s or 25/15s
That’s my girl ❤️
👀
Mel D. Crushing it! Big 8fifteener!! Killin it!!!👍🏿🤜🏿
Love that little lady ❤️ You are a beast.
@Melly rules. 🤜🏼🤛🏼
4+37 Rx
My Mel!!! Crushing it as always and looking fly as always! Love you Mely boo halls birthday week!
Dang Mel! Crushing it everydayyy.
Kettlebell to the wall toss, let’s go Dennis! Yesss!!🤗😉
😳😬
Melissa D! Getting the work done in the shadows of the platforms. Always going hard, always showing up, and definitely always showing out! Way to keep crushing it Melissa, keep it up! 😁
Damn Mel Mel! 🔥✨😍
Melissa D. in the zone! This is one dedicated CrossFitter with years of consistent work and the continued improvements have been awesome to witness. Keep rockin and grinding!!
Great pic Mel! Fierce.
1. Amazing pic, Melissa!
2. Kttlebell wall balls? Watch your teeth, people.
Love this woman & she is THE energizer bunny! I’ve known her for years & she’s stronger & faster now than she’s ever been. You-are-amazing!
Strong and silent CrossFit Machine. And, Mel makes hard look easy.
Melissa!!😍 Love it when we get to workout together! 💗💪🏻
Melissa… always silently killing WODs and taking names. She’s an amazing athlete that goes all out on a daily basis. Years of hard work and dedication have definitely paid off!
Queen of 815
265-305-355
175-205-225(1)
3 rx+
A. Sumo DL- 145-155-175
Single leg DL- 65-75-85
B. 3+37 rx
Melissa is one of the sweetest and fiercest ladies in the gym! I’ve yet to see her sacrifice form or show mercy during a wod! Thankful I get to watch her do her thing at 8:15! Keep it up!
A. Completed
B. 3 + 39 rx +
3+36 Rx+
CrossFit and all of you are pretty cool 😎
4+2 rx
A1: 315(10); 335(8); 365(6)
A2: 95 across
B: 4Rx
Had to do something a little different…slow moving today, but glad just to be moving 😊
7 rounds of:
400m run
30 walking lunges
10 GHDs
20 ab-mat sir-ups
34:00
2+36 @ 40kg
A. 275-315-355
B. 3+40 Rx (legless rope climbs)
Mel!!!! I love this lady so much. So honored to be a triplet with her. What an amazing athlete and person you are. Gosh I love you so much!!! Such a great picture!!!
3+20rx+
Also might have tweaked my back.