“7/4/1776″

6


CrossFit Mayhem – CrossFit

7 Rounds
4 Bench (245/165)
17 Hip Extensions
then immediately after the 7 rounds
Cash Out: 76 Calorie Row

07/03/2015

10


CrossFit Mayhem – CrossFit

Metcon (Time)

For Time:

Run 1 mile

100 GHDS

July 4th Weekend Hours

0
Hours for both Friday, July 3 and Saturday, July 4 will be open gym from 8:30am-10:30am.
Have a safe and happy 4th of July!

07/02/2015

20


CrossFit Mayhem – CrossFit

Bench Press (Work to 1RM (10mins))

Metcon (AMRAP – Rounds and Reps)

10 min Amrap

1-2-3-4-5-6-7-8-9-10…..

Power Cleans (225/135)

Strict HSPU

07/01/2015

13


CrossFit Mayhem – CrossFit

Metcon (Time)

1000m Row

-rest :45 secs-

8x250m

-30 rest between sets-

1000m Row

Skills

5 rds

1 min Overhead Bar Hold (45/35)

1 min Rest

06/30/2015

15


CrossFit Mayhem – CrossFit

Crossover Symmetry (No Measure)

” Activation “

Metcon (AMRAP – Reps)

10 Rounds

Max Reps (20 secs On/ 40 secs Off)

Thrusters (95/65)

Rest 2 mins

Metcon (AMRAP – Reps)

10 Rounds

Max Reps (20 secs On/ 40 secs Off)

Burpee to Bar (6″ above reach)

Skills

Crossover Symmetry

” Recovery “

06/29/2015

26


CrossFit Mayhem – CrossFit

Back Squat (10×3 @70% (Every Minute))

Metcon (AMRAP – Reps)

” Tabata This ”

8rds each

Tabata Row (Cal.)

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

* Record Lowest Score from the 8 Tabata Rounds of each Exercise and add up for Total Score *

06/27/2015

16


CrossFit Mayhem – CrossFit

Metcon (Time)

For time:

3 rounds:

25 Deadlifts (185/115)

100 Double Unders

-5min rest

2k Row (Time)

Max Effort 2k Row

06/26/2015

23


CrossFit Mayhem – CrossFit

Metcon (Time)

5 rounds

400m Run

15 Strict HSPU

06/25/2015

30


CrossFit Mayhem – CrossFit

Metcon (Time)

For Time:

20-18-16-14-12-10-8-6-4-2

Bench Press (135/95)

Dumbbell Lunge Walk (100/75)

Skills

Crossover Symmetry

” Recovery “

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