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
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!
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 🙂
Mel is so much fun to wod with and always pushing hard! Keep killin’ it!!
153 🧠
@135 🎽
Mine.
Melissa is the reason I keep trying, working on weaknesses, and getting better. Best workout partner in the world. Love you, Baby.
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! ❤️
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 😘
Melissa is going hard every morning….You are one bad lady…..Paul..you are a bad dude too….
What an awesome picture of a hard working athlete! Looking fierce and strong, Melissa!!!
My best friend, my rock, my twin!! I’m so lucky ❤️ Love chasing you in WODs, love living life with you 👯♀️
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!
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.
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!!!
Nice pic of an amazing athlete…. I chase her scores every day! Great job Melissa!
Melissa is fast but always has perfect form…a true crossfitter!
Mel!! You are fierce, loving, strong & real! Great pic!! 🙂
Wow, awesome picture Melissa! ❤️
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 😘
Strong and nice. One part of a “ Dynamic Duo” hopping at light speed. Rock On!
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!
😍😍😘
Great photo!
Power, Speed and technique!
Melissa gives it an all out effort every time she hits the CFHSV floor.
Get it, girl!
GOVERNMENT SHUTDOWN, BABY!
A: 135-145-155-155-165-165. Post-surgery, still on the comeback trail
B: 120 reps at 115# load
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
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. 🙂
A: 195
B: 130 reps @ 95
C: Completed
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
155 reps rx @135
Awesome Mel!
A. 185
B. 136@95
215#
105@135
A. 205#, 225#, missed push press twice, gotta get stronger like Kyle R. and T.J. !
B. 105 @ 135# Rx
A. 160
B. 181 @ 95lbs
Mandee is “Bad to the Marrow “ !!!
Looking good Mel
235/164@135
Melissa D is SOLID in form, strength, beauty, and kindness! I always enjoy watching her perform in 8:15!
6:15pm Class:
A: 165-185-205-215-225-185
B: 115, RX@135# (10/15/20/20/30/20)
– Great class Misty/Mandee/Bradley! Melissa is one stellar crossfitter!