WOD

4/08/2014

14
Thomas-Biking

Thomas Lynn #21 in the World!! We are so proud!

 

Bench Press

5-5-5-5-5

Metcon (AMRAP – Rounds and Reps)

18min amrap
15 Box jumps (24/20)
12 Shoulder to Overhead (115/75)
9 Toes to Bar

04/07/2014

13
Way to go Thomas!

Way to go Thomas!

Metcon (3 Rounds for reps)

3 Rounds
Row 1000m
Rest 3 min between rounds

Metcon (Time)

– Rest –
12 Minutes
On 30 seconds
5 Deadlifts (275/185)
Next 30 seconds
5 HSPU
(if you cannot make it in the 30 seconds, it becomes and AMRAP)
Record the time of your last round on the 30 seconds.

04/05/2014

1

saturday-smThe Saturday workout this week is off site due to hosting a Level 1 Seminar.

Location: TTU Fitness Center

Time: 9am

We will be swimming so make sure to bring your goggles and towel!

04/04/2014

9

box_jumpKelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

04/03/2014

15

Class1Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes
10 T2B
15 Shoulder to OH (115/75)
20 Box Jump Over (24/20)

Squat Clean

3-3-3-3-3-3-3

04/02/2014

9

rogue-speed-ropeMetcon (Time)

3 Rounds
10 Front Squats (185/105)
20 Chest to Bar Pull ups
50 Double unders

Metcon (Time)

5 Rounds
500m Row
1:00 rest between rounds

04/01/2014

12
That was a good one!

That was a good one!

Metcon (Time)

50-40-30-20-10
Wall Ball (20/14)
15-12-9-6-3
Deadlift (275/155)

Metcon (Time)

3 Rounds
20 Toes to Bar
20 Hip extention

03/31/2014

10
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes
4 HSPU
8 Power Snatch (115/75)
12 GHD

Close Grip Bench Press

10-10-10

03/28/2014

13

CF Open Icon

OPEN Workout 14.5 – We will have the last Friday Night Lights tonight at 5:30pm and we will do the 14.5 workout. If you plan to participate and have not already signed up, please make sure you have filled out the CF Mayhem Open Workout Registration Form.

REMINDER: We will not have the 4:45pm, 6pm and 7:15pm class on Friday. CROSSFIT KIDS will be at 4pm instead of 4:45pm.

CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

03/27/2014

9

IMG_20131119_212810OPEN Workout 14.5 – We will have Friday Night Lights again this week beginning at 5:30pm and we will do the 14.5 workout. If you plan to participate on Friday night and have not already signed up, please make sure you have filled out the CF Mayhem Open Workout Registration Form.

REMINDER: We will not have the 4:45pm, 6pm and 7:15pm class on Friday. CROSSFIT KIDS will be at 4pm instead of 4:45pm.


Metcon (AMRAP – Rounds)

45 Min
250 m Row
Rest (1:1)

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