WOD

06/18/2015

34


CrossFit Mayhem – CrossFit

Metcon (AMRAP – Rounds and Reps)

8 min Amrap

12 KB Swings (2/1.5)

12 Box Jumps (30/24)

Rest 4 mins

Metcon (AMRAP – Rounds and Reps)

8 min Amrap

12 Chest to Bar

12 Burpees

06/17/2015

31


CrossFit Mayhem – CrossFit

1 Power Snatch + 1 Squat Snatch + 1 OHS (10×1 (work up to a Heavy))

Metcon (Time)

For Time:

50 T2B

50 GHD’s

50 Sit Ups

06/16/2015


CrossFit Mayhem – CrossFit

Metcon (Time)

3 rounds:

30 Cal Row

20 Thrusters (95/65)

06/15/2015


CrossFit Mayhem – CrossFit

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Rest 3 minutes

Grace (Time)

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

06/13/2015


CrossFit Mayhem – CrossFit

Metcon (Time)

Saturday class will be held at TTU track at 8:30. If you have your own watch, bring it.

1000m run

-1min rest

200m run

-2min rest

800m run

-1min rest

200m run

-2min rest

600m run

-1min rest

200m run

-2min rest

400m run

-1min rest

200m run

-2min rest

200m run

06/12/2015


CrossFit Mayhem – CrossFit

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Strict Chest to Bar

Bench Press (135/95)

Back Squats (135/95)

06/11/2015


CrossFit Mayhem – CrossFit

Metcon (Time)

For Time:

Flight Simulator (Wall Ball)

10-15-20-25-30-25-20-15-10

*Unbroken Sets!!!! If you drop the WB the set does not count… Rest as needed between sets.*

06/10/2015


CrossFit Mayhem – CrossFit

Bench Press (1×2 @ 80%,7×3 @ 80% (Every 1:30))

Metcon (Time)

10 rds

10 Push Ups

10 Box Jumps (24/20)

06/09/2015


CrossFit Mayhem – CrossFit

Front Squat (1RM Front Squats (12 mins))

Metcon (AMRAP – Rounds and Reps)

7 min Amrap

3-6-9-12-15….

Front Squats (155/105)

Push Press (155/105)

06/08/2015


CrossFit Mayhem – CrossFit

Metcon (Time)

PYRAMID DOUBLE “HELEN”

For time

Run 1200 meters

63 kettlebell swings (1.5/1)

36 pull-ups

Run 800 meters

42 kettlebell swings (1.5/1)

24 pull-ups

Run 400 meters

21 kettlebell swings (1.5/1)

12 pull ups

(30 min. cap)

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