05/12/2015

13

Metcon (Time)

For Time:

800m Run
75 GHD’s
100 Double Unders
50 Box Jump Overs (24/20)
800m Run

05/11/2015

18


CrossFit Mayhem – CrossFit

Bench Press (5×2 @80% 3×3 @80% (Complete a set Every 1:30))

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Rest 3 minutes

Metcon (Time)

For Time:

75 OVHS, 75#

Saturday Mayhem


CrossFit Mayhem – CrossFit

Metcon (AMRAP – Reps)

4 Rounds of Max Reps:

1 Min Thrusters (95/65)

1 Min Toes to Bar

1 Min Assault Bike Calories

1 Min Rest

05/08/2015

Metcon (Time)

For Time:

800m Run
30 OVHS (185/115)
800m Run

05/07/2015

Front Squat (4×2 @ 80%,4×3 @ 80 % Every 1:30)

Metcon (Time)

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

Power Cleans (135/95)
Burpees Over Bar

05/06/2015

Metcon (Time)

12 min Time Cap:

50-35 -20 (30/20)
Wall Ball
100-70-40
Double Unders

Rest 3 minutes

Metcon (Time)

12 min Time Cap:

50-35-20
Chest to Bar
Box Jump Overs (24/30)

05/05/2015


CrossFit Mayhem – CrossFit

Bench Press (6×2 @80% 2×3 @80% (Complete a set Every 1:30))

Metcon (Time)

For Time:

50-40-30-20-10

Cal. Row

Stick Sit Ups

05/05/2015

Front Squat (5×2 @80% 3×3 @80% (Complete a set Every 1:30))

Metcon (AMRAP – Rounds and Reps)

5 min Amrap

3 Deadlifts (275/185)
7 Push Press (115/75)

-rest 2 mins-

2 rounds

05/02/2015 – Rogers Wedding Day Workout!

Metcon (Time)

100-80-60-40-20
Double Unders
50-40-30-20-10
Stick Sit Ups
25-20-15-10-5
Strict Pull Ups

05/01/2015


CrossFit Mayhem – CrossFit

Metcon (Time)

Burpee Mile !!!

1 mile run

* Every min on the min stop and perform 5 burpees until the mile is complete *

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