05/2/2016


CrossFit Mayhem – CrossFit

Squat Clean + Front Squat (6×6 @70% of 90% (1RM SC))

Every 2 mins Complete a set

(SC+FS)

1+5

2+4

3+3

4+2

5+1

6+0

* Squats Cleans are NOT touch and go !!!!. Add 5 lbs total to your 70% if you have completed this before *

Metcon (AMRAP – Rounds and Reps)

7 min Amrap

7 Shoulder to Overhead (185/115)

49 Double Unders

04/29/2016


CrossFit Mayhem – CrossFit

Brehm (Time)

For Time:

10 Rope Climbs, 15″

20 Back Squats, 225#

30 Handstand Push-ups

40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here

04/28/2016

Squat Clean + Front Squat (10×3 @85% of 90% (1RM SC))

Every 1:15 Complete a set
(SC+FS)
1+2 x 4
2+1 x 3
3+0 x 3

* Squats Cleans are NOT touch and go *

Metcon (AMRAP – Reps)

“DEATH BY PUSH UPS ”
* COMPLETE 1 PUSH UP THE FIRST MINUTE/2 PUSH UPS THE SECOND MINUTE/CONTINUE IN THIS FASHION UNTIL UNABLE TO COMPLETE # OF PUSH UPS IN GIVEN AMOUNT OF TIME. 20 MINUTE CAP FOR THIS PORTION OF THE WORK OUT.*

04/26/2016

Squat Clean + Front Squat (8×4 @80% of 90% (1RM SC))

Every 1:30 Complete a set
(SC+FS)
1+3 x 2
2+2 x 2
3+1 x 2
4+0 x 2
* Squat Cleans are NOT touch and go *

Metcon (Time)

For Time:
100 Double Unders
50 Deadlifts (185/115)
30 Chest to Bar
* 15 min Time Cap *

Thank you to all who helped, participated and just supported MSR 3!

MSR3_LogoWow! What an awesome Mayhem at Mustard Seed Ranch 3! We cannot thank everyone enough for making it such a success!
To all the time it took ahead of time to plan, to all the coordination, and to the people who volunteered to help in any way… THANK YOU!
To all the great athletes who competed… THANK YOU!
And of course, to all the vendors and supporters… THANK YOU!
An event like this cannot be successful without all the people who give their time to make it happen. It’s great to have so many people be a part of an event that helps such a great program for kids! Learn more about Mustard Seed Ranch!

04/22/2016

REMINDER: We will not have any afternoon classes today! We are hosting the Mayhem for Mustard Seed Ranch VIP dinner tonight.

We will have an open gym on Sunday from 1pm-3pm.


Metcon (Time)

For Time:
50 T2B
50 Wall Balls (20/14)
50 Box Jump Overs (24/20)
50 DB Snatch (75/50)

04/21/2016

Metcon (Time)

Today is Ava’s birthday and it would be great if we could all come together as a community to do the workout together.

This is a workout that Jason Khalipa wrote when Ava was born and he promised to not only do this workout every year, but also increase one round as she got older.

This year, Ava turns 5!

5 rounds
Run 400 m
21 Ground to Overhead (95/65)