WOD

4/22/15


CrossFit Mayhem – CrossFit

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Burpees

20 Power Clean (135/95)

30 Double Unders

04/21/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Bench Press

Every 1:30 complete 2 Bench Press (8rds) @80%

Metcon (Time)

For Time:

1000m Row
24 Deadlifts (245/155)
42 Box Jump Overs (24/20)

04/20/2015

Front Squat (Every 1:30 complete 2 Front Squats (8rds) @80%)

Metcon (Time)

For Time:

1 Squat Snatch (185/115)
1 Legless Rope Climb
2 Squat Snatch (185/115)
1 Legless Rope Climb
3 Squat Snatch (185/115)
1 Legless Rope Climb
4 Squat Snatch (185/115)
1 Legless Rope Climb
5 Squat Snatch (185/115)
1 Legless Rope Climb

(15ft rope climb)

04/17/2015

MayhemforMustardSeed2-Vectors-Navy-SmallClass Schedule for Friday changed.
Closed Saturday.

This weekend is the Mayhem for Mustard Seed Ranch competition.

We will be open for our 6am and 8:15am classes at Mayhem. The 2:15pm, 3:30pm and 4:45pm classes will be held at the TTU track (weather permitting).

The 6pm and 7:15pm classes are canceled on Friday.

Saturday, open gym is canceled. Come support the MSR event at the Hyder-Burks!

Metcon (Time)

10 rounds

500m Row
-Rest 1 min-

*Post average Time*

Metcon (Time)

100 Burpee Box Jumps (30/24)

04/16/2015

Metcon (Weight)

Every min (5mins)

5 Power Snatches (65% of Snatch)

Rest 2 mins

Metcon (Weight)

Every min (5mins)

5 OVHS (65% of Snatch)

Rest 2 mins

Metcon (Weight)

Every min (5mins)

5 Squat Snatches (65% of Snatch)

04/15/2015


CrossFit Mayhem – CrossFit

Bench Press (Work up to a Heavy Single (10mins))

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

20 GHD’s

20 Hip Extensions

20 Push Ups

04/14/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

For Time:

50 Cal. Row
35 Thrusters (45)
50 Pull-Ups
35 Thrusters (45)
50 Cal. Row

04/13/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Front Squat (Work up to a Heavy Single (10 mins))

Metcon (Time)

For Time:

15-12-9
Deadlift (315/205)

30-24-18
Shoulder to Overhead (135/95)

04/11/2015

Go THOMAS!!!

Go THOMAS!!!

Saturday’s Open Gym Time: 9:30am-11:30am

** We are having a coaches training session until 9:30am **

Metcon (Time)

40 Kettle Bell Swings (53/35)
40 cal row
30 Burpees
30 cal row
20 Box Jump Overs (24/20)
20 cal row
10 Muscle Ups
10 cal row
10 Muscle Ups
20 cal row
20 Box Jump Overs (24/20)
30 cal row
30 Burpees
40 cal row
40 Kettle Bell Swings (53/35)

04/10/2015

Gilligan cooling off! Photo by Hillary Froning Photography

Gilligan cooling off!
Photo by Hillary Froning Photography

SATURDAY OPEN GYM TIME:
9:30am-11:30am

** We are having a coaches training until 9:30am **

Metcon (Time)

For Time:

Row 1000m
Run 200m
Row 800m
Run 400m
Row 600m
Run 600m
Row 400m
Run 800m
Row 200m
Run 1000m

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