- 41 South Cedar Ave, Suite A
- Cookeville, TN 38501
- CrossFitMayhem@gmail.com
WOD
05/24/2013
0Power Snatch (4)
Work to a 4RM touch & go
Metcon (Time)
10-8-6-4-2
Squat Snatch (135/95)
50-40-30-20-10
Double Unders
05/23/2013
6
Photo by Hillary Froning Photography
Front SquatÂ
5-5-3-Max-3-5-5
55%/5, 65%/5, 75%/3, 85%/Max Reps
Then Back Down
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45# / 35#
30 Pull-ups
05/22/2013
3
Photo courtesy of CrossFit, Inc.
Skills
15 minute practice (you choose)
Rope Climb
Muscle Ups
HS Walks
Paralette HSPU
Metcon (Time)
50 Toes to Bar
50 Sit Ups
50 GHD Sit ups
05/21/2013
14
Photo by Hillary Froning Photography
Shoulder Press
5-5-3-Max-3-5-5
55%/5, 65%/5, 75%/3, 85%/Max Reps
Then back down
Metcon (Time)
5 Rounds
400m Run
21 Back Squat (135/95)
7 Muscle Ups
05/20/2013
13Squat Clean (4RM)
Work to 4 RM touch & go
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
1,1… 2,2… 3,3…
Burpee Box Jump (30,24)
C2B Pull Up
05/18/2013
6
Main – CrossFit
Metcon (AMRAP – Rounds and Reps)
20 Minute (Alternate Every minute on the Minute)
10 Push Press (115/75)
15 KB Swings (1.5/1.0 POOD)
Cash Out : 110 Cal Airdyne
05/17/2013
3
Handstand Walk
Work on HS walk or do 10-15 HS
Conditioning (Time)
4 Rounds For Time
Run 400m
50 Push Ups
5 Rope Climbs
05/16/2013
7
Photo by Hillary Froning Photography
Squat Snatch
1-1-1-1-1-1-1
Conditioning (Time)
AMRAP 10 Minutes
Clean/Jerk (185/115)
05/15/2013
10
Photo by Hillary Froning Photography
Front Squat (3-3-3-Max-3-3-3)
50%/3, 60/3, 70/3, 80/Max Reps
Back Down
Fight Gone Worse
3 Rounds for Reps
Barbell Thruster
Double Under
Burpee
KB Swing
Air Dyne
1 min at each station, continuous clock, 1 min rest after each round.
Record Total Reps
05/14/2013
7
We love you Julie!
Photo by Hillary Froning Photography
Clean and Jerk
1-1-1-1-1-1-1
2k Row (Time)
Max Effort 2k Row
Rope Climb
15 minutes
