04/04/2014

9

box_jumpKelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

04/03/2014

15

Class1Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes
10 T2B
15 Shoulder to OH (115/75)
20 Box Jump Over (24/20)

Squat Clean

3-3-3-3-3-3-3

04/02/2014

9

rogue-speed-ropeMetcon (Time)

3 Rounds
10 Front Squats (185/105)
20 Chest to Bar Pull ups
50 Double unders

Metcon (Time)

5 Rounds
500m Row
1:00 rest between rounds

04/01/2014

12
That was a good one!

That was a good one!

Metcon (Time)

50-40-30-20-10
Wall Ball (20/14)
15-12-9-6-3
Deadlift (275/155)

Metcon (Time)

3 Rounds
20 Toes to Bar
20 Hip extention

03/31/2014

10
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes
4 HSPU
8 Power Snatch (115/75)
12 GHD

Close Grip Bench Press

10-10-10

03/28/2014

13

CF Open Icon

OPEN Workout 14.5 – We will have the last Friday Night Lights tonight at 5:30pm and we will do the 14.5 workout. If you plan to participate 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 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

03/27/2014

9

IMG_20131119_212810OPEN Workout 14.5 – We will have Friday Night Lights again this week beginning at 5:30pm and we will do the 14.5 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 (AMRAP – Rounds)

45 Min
250 m Row
Rest (1:1)

03/26/2014

11

box_jumpMetcon (AMRAP – Rounds and Reps)

7 Min (AMRAP)
Thrusters (95/65)
Box Jumps (24/20)
(3,3,6,6,9,9…increase by 3 reps each round)

Hang Clean

2-2-2-2-2-2-2

03/25/2014

12
George S!  Photo by Hillary Froning Photography

George S!
Photo by Hillary Froning Photography

Back Squat

3 Reps on the minute for 10 minutes

Shoulder Press

3 Reps on the minute for 10 minutes

Deadlift

3 Reps on the minute for 10 minutes

Metcon (AMRAP – Reps)

5 Min (AMRAP)
Burpee Box Jumps (24/20)

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

Go to Top