WOD

04/22/2014

12

GHDMetcon (Weight)

5 Deadlift on the minute for 10 minutes.
(315/225)

Metcon (Time)

5 Rounds
20 Push Press (95/65)
20 GHD Sit ups
20 min time cap

04/21/2014

16

Rich Froning @ the CrossFit Games 2012

Rich Froning @ the CrossFit Games 2012

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Metcon (No Measure)

Skill Work – 5 sets
10 Strict Pull ups

04/19/2014

2

We are hosting an Endurance Seminar so our Saturday workout will be offsite.

Bring a friend and enjoy a fun, Easter-themed, team workout at the Park! It’s gonna be gorgeous!!! :)

Location: Dogwood Park

Time: 9am

04/18/2014

12

Darren-Coaching-MRLMetcon (Time)

For Time:
30 Burpees
30 Box Jumps (30/24)
30 Thrusters (115/75)
30 GHD Situps
30 Snatches (115/75)
30 Toes To Bar

rest:

1 mile run

04/17/2014

8

Main – CrossFit

High Hang Squat Clean (3-3-3-3-3-3-3)

Metcon (Time)

5 Rounds
Row 30 calories
30 Wall balls 20/14

20min Time Cap

04/16/2014

17
Ben Rogers Photo by Hillary Froning Photography (HFP)

Ben Rogers
Photo by Hillary Froning Photography (HFP)

 

Metcon (Time)

15-12-9-6-3
Deadlift (315/225)
PHSPU

Metcon (Time)

50 Toes to bar
50 Abmat situps
50 GHD

04/15/2014

11

Thomas&Kids-RowingMetcon (Time)

10 Rounds
250m Row
10 Burpees to bar
Rest 30 seconds between rounds

Back Squat

4×4 @ 85%

04/14/2014

13

Games2012_TrackTriplet_FroningLeverich_muscleup_0Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Metcon (Time)

30 Bar Muscle-ups

04/12/2014 – Mayhem For Mustard Seed Ranch

1

MayhemforMustardSeedDistressedVector-01-small

CrossFit Mayhem will be CLOSED on Saturday, April 12th.

Join us in supporting the Mustard Seed Ranch at

Rich Froning’s MAYHEM for Mustard Seed Ranch

The event will begin at 9am at theĀ Hyder-Burks Pavilion.

Spectator tickets are $15 for Adults and $5 for Kids.

Two #1's for the Central East Region! We are so proud!

Two #1′s for the Central East Region! We are so proud!

04/11/2014

11
Go THOMAS!!!

GO THOMAS GO!!!

Saturday, April 12

Come support the Rich Froning Jr’s Mustard Seed Ranch Event at the Hyder Burks Pavilion all day Saturday. You can purchase tickets online, at the gym or at the door to watch!! $15 for adults, $5 for kids!


Metcon (Time)

5 Rounds
6 Clean & Jerks (135/95)
6 Muscle Ups

Metcon (Time)

50 Burpees For Time!!!!!

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