WOD

06/30/2015


CrossFit Mayhem – CrossFit

Crossover Symmetry (No Measure)

” Activation “

Metcon (AMRAP – Reps)

10 Rounds

Max Reps (20 secs On/ 40 secs Off)

Thrusters (95/65)

Rest 2 mins

Metcon (AMRAP – Reps)

10 Rounds

Max Reps (20 secs On/ 40 secs Off)

Burpee to Bar (6″ above reach)

Skills

Crossover Symmetry

” Recovery “

06/29/2015


CrossFit Mayhem – CrossFit

Back Squat (10×3 @70% (Every Minute))

Metcon (AMRAP – Reps)

” Tabata This ”

8rds each

Tabata Row (Cal.)

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

* Record Lowest Score from the 8 Tabata Rounds of each Exercise and add up for Total Score *

06/27/2015


CrossFit Mayhem – CrossFit

Metcon (Time)

For time:

3 rounds:

25 Deadlifts (185/115)

100 Double Unders

-5min rest

2k Row (Time)

Max Effort 2k Row

06/26/2015


CrossFit Mayhem – CrossFit

Metcon (Time)

5 rounds

400m Run

15 Strict HSPU

06/25/2015


CrossFit Mayhem – CrossFit

Metcon (Time)

For Time:

20-18-16-14-12-10-8-6-4-2

Bench Press (135/95)

Dumbbell Lunge Walk (100/75)

Skills

Crossover Symmetry

” Recovery “

06/24/2015


CrossFit Mayhem – CrossFit

Overhead Squat (10×3 @70% of Snatch (Every 1:30))

Metcon (Time)

“Karen”

150 Wall Balls (20/14)

* Every Time you break 15 Toes to Bar *

06/23/2015


CrossFit Mayhem – CrossFit

Metcon (Time)

For Time:

1000m Row

100 Double Unders

30 Muscle Ups

100 Double Unders

1000m Row

6/22/2015


CrossFit Mayhem – CrossFit

Bench Press (80 %, 8×3, Every 1:30)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

06/20/2015


CrossFit Mayhem – CrossFit

Metcon (Time)

Saturday workout will be at TTU track

3 rounds:

600m run

-45sec rest

600m run

-45sec rest

600m run

-3min rest

06/19/2015


CrossFit Mayhem – CrossFit

Metcon (Time)

5 rounds

400m Run

30 Wall Balls (20/14)

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