WOD

03/24/2014

12
Rich Froning @ the CrossFit Games 2012

Rich Froning @ the CrossFit Games 2012

Metcon (Time)

10 Bar Muscle up
20 Shoulder to Overhead (95/65)
30 Pull up
40 GHD Sit Up
50 Push Up
40 GHD Sit Up
30 Pull up
20 Shoulder to Overhead (95/65)
10 Bar Muscle up

25 Min Time Cap

Metcon (Time)

3 Rds
25 Hip Extension
Rest 1 Min between Rounds

03/22/2014

0

We are hosting a Level 1 Seminar so we will have the Saturday workout off site.

We will be playing volleyball!

Location: TTU Fitness Center
Time: 9am

03/21/2014

4

OPEN Workout 14.4 – We will have Friday Night Lights again this week beginning at 5:30pm and we will do the 14.4 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.

 

CrossFit Games Open 14.4 (AMRAP – Reps)CF Open 2014

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

03/20/2014

10
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

OPEN Workout 14.4 – We will have Friday Night Lights again this week beginning at 5:30pm and we will do the 14.4 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 (Time)

10 Rounds
Row 250m
15 Push ups
Rest 30 seconds between rounds

Power Cleans

3 Reps on the minute for 10 minutes

03/19/2014

8

Todd_MU

Metcon (AMRAP – Reps)

AMRAP 15 Minutes
100 Burpees
50 Thrusters (95/65)
30 Muscle ups
– Rest –

Metcon (No Measure)

5 Rounds
15 Ring Dips
15 Hip Extensions
– Not for time –

03/18/2014

10

Powered_by_RoguePower Snatch

4 Reps every minute for 12 minutes

Metcon (Time)

5 Rounds
20 Pull ups
20 GHD Sit ups

03/17/2014

12

medball-head_1Back Squat

Work to a 1 Rep Max

Metcon (Time)

10 Rounds
10 DB Snatch (75/50)
15 Wall Ball (20/14)

03/14/2014

11

OPEN Workout 14.3 – We will have Friday Night Lights again this week beginning at 5:30pm and we will do the 14.3 workout. If you plan to participate on Friday night, 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.

CF Open 2014CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″

03/13/2014

8
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (10 Rounds for time)

10 Rounds
250m Row
50 Double unders
** Rest 1 minute between rounds **

Metcon (Time)

7 Rounds
10 Ring dips
** Rest 1 minute between rounds **

03/12/2014

8
Picture from CrossFit Games site

Picture from CrossFit Games site

 

Back Squat 

3-3-3 @ 95%

Metcon (Time)

1000m Row
75 GHD Sit ups
50 OHS (135/95)
25 Muscle-ups
** 25 minute time cap **

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