Monday, January 22 2018

Posted by Mandee on January 21, 2018   |   38 Comments




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

38 responses to “Monday, January 22 2018”

  1. Nathaniel says:

    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!

  2. Mandee says:

    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 🙂

  3. Michael Little says:

    Mel is so much fun to wod with and always pushing hard! Keep killin’ it!!

  4. Paul says:


    Melissa is the reason I keep trying, working on weaknesses, and getting better. Best workout partner in the world. Love you, Baby.

  5. Dani says:

    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! ❤️

  6. Haley says:

    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 ?

  7. Duke says:

    Melissa is going hard every morning….You are one bad lady…..Paul..you are a bad dude too….

  8. Clair Lee says:

    What an awesome picture of a hard working athlete! Looking fierce and strong, Melissa!!!

  9. Jenn Jenn says:

    My best friend, my rock, my twin!! I’m so lucky ❤️ Love chasing you in WODs, love living life with you ?‍♀️

  10. SARGE says:

    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!

  11. Matt says:

    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.

  12. Lisa T. says:

    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!!!

  13. SK says:

    Nice pic of an amazing athlete…. I chase her scores every day! Great job Melissa!

  14. Regina says:

    Melissa is fast but always has perfect form…a true crossfitter!

  15. WendyWW says:

    Mel!! You are fierce, loving, strong & real! Great pic!! 🙂

  16. Courtney says:

    Wow, awesome picture Melissa! ❤️

  17. Tricia says:

    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 ?

  18. Flying J says:

    Strong and nice. One part of a “ Dynamic Duo” hopping at light speed. Rock On!

  19. 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!

  20. Eric Hedges says:

    Great photo!
    Power, Speed and technique!
    Melissa gives it an all out effort every time she hits the CFHSV floor.

  21. Mimi says:

    Get it, girl!

  22. Josh Kennedy says:


    A: 135-145-155-155-165-165. Post-surgery, still on the comeback trail
    B: 120 reps at 115# load

  23. BP says:

    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

  24. Dani says:

    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. 🙂

  25. Matt says:

    A: 195
    B: 130 reps @ 95
    C: Completed

  26. John h says:

    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

  27. Nathaniel says:

    155 reps rx @135

  28. Jamie Cherrypicker says:

    Awesome Mel!
    A. 185
    B. 136@95

  29. Cam says:



  30. Steve Price says:

    A. 205#, 225#, missed push press twice, gotta get stronger like Kyle R. and T.J. !

    B. 105 @ 135# Rx

  31. Mandee says:

    A. 160
    B. 181 @ 95lbs

  32. Justin says:

    Looking good Mel

  33. Kim G says:

    Melissa D is SOLID in form, strength, beauty, and kindness! I always enjoy watching her perform in 8:15!

  34. Jeremy M. says:

    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!