WOD

Announcement: CF Mayhem Thanksgiving Dinner – Friday @ 6:30pm

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Darren and the KidsWe will be having our annual CF Mayhem Thanksgiving Dinner on Friday, November 21 at 6:30pm!

The gym will provide BBQ and slaw!

We will have a signup sheet at the front desk for you to note how many people will be coming and to sign up to bring drinks, other meats, side items (veggies/salads) and/or desserts. Please make sure to check the list for what is needed.

We kindly ask that you not bring chips unless it goes with your side item.

Thank you!!!

CLASSES are NOT canceled!

11/21/2014

6

Picture from CrossFit Games site

Picture from CrossFit Games site

SATURDAY WORKOUT INFO:

Location: TTU Fitness Center Pool
Time: 9am

Friday Metcon (Time)

For Time:

21-15-9
Muscle ups
400m Run

11/20/2014

15


Main – CrossFit

Hang Snatch (Work up to 1 Rep max Hang Snatch (7mins))

Hang Snatch (1 Rep @80% of Max Every 30 secs for 5mins)

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

3-6-9-12-15…….

HSPU

Box Jumps (30/24)

11/19/2014

10

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Front Squat (4×2,4×3 @80%)

Metcon (10 Rounds for time)

10 Rounds

300m Row
30 Sec. rest

11/18/2014

12

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Hang Clean

7 min to work up to 1 Rep Max Hang Clean

Hang Clean

1 Rep @80% of Max every 30 seconds for 5 minutes

Metcon (Time)

For Time:

50-40-30-20-10
Stick Sit ups

30-25-20-15-10
Strict Pull ups

20 min Time Cap

11/17/2014

14

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Bench Press (4×2, 4×3 @80%)

Metcon (Time)

For Time:

42-30-18
Wall Balls (20/14)

21-15-9
Power Cleans (135/95)

11/15/2014

10

Metcon (Time)

3 rounds:

15 ghd sit ups
15 wall ball shots (20/14)
50 cal airdyne (or 750m row)

2 rounds:

15 ghd sit ups
15 wall ball shots (20/14)
30 cal airdyne (or 500m row)

1 round:

15 ghd sit ups
15 wall ball shots
20 cal airdyne (or 250m row)

11/14/2014

4

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (AMRAP – Reps)

“Tonto”

5 min Amrap
20m Sprint
25 Wall Balls (20/14)

rest 2 mins

4 min Amrap
40m Sprint
20 Front Squats (95/65)

rest 2 mins

3 min Amrap
60m Sprint
15 Hang Cleans (115/75)

rest 2 mins

2 min Amrap
80m Sprint
10 Shoulder to Overhead (135/95)

rest 2 mins

1 min Amrap
100m Sprint
Max Reps Deadlift (185/115)

*Each 10m sprint completed is 1 Rep*

11/13/2014

7

ChalkPrintsBench Press (5×2, 3×3 @80%)

Metcon (Time)

For Time:

80ft Front Rack Lunge Walk (135/95)
50 Toes to Bar
25 Push ups
25 Toes to Bar
50 Push ups
80ft Front Rack Lunge Walk (135/95)

11/12/2014

13

Mayhem_Rich Froning Fitness KBClean (10×3 @70%)

Metcon (AMRAP – Rounds and Reps)

7 min Amrap

21 Double Unders
15 KB Swings (53/35)
9 Burpees

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