11/04/2014

Powered_by_RogueClean (10x(2+1) @70%)

2 Clean Pulls + Hang Clean (Below the Knee)

Josh (Time)

21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups

11/03/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Bench Press (6×2 2×3 @ 80%)

Metcon (AMRAP – Rounds and Reps)

15 min Amrap

250m Row
15 Push ups

11/01/2014-No Saturday Open Gym

We will not be open today (11/01/2014) for regular open gym.

We are supporting the Iron Eagle Challenge fundraiser at the Hyder-Burks Pavilion today!

Come cheer on the CrossFit Mayhem Teams and ALL other participants!!

Today’s Workout at home:

10 Rounds

5 Pushups
10 Situps
15 Air Squats

10/31/2014

sprinter5k Run (Time)

Max Effort 5k Run

10/30/2014

Gilligan cooling off! Photo by Hillary Froning Photography

Gilligan cooling off!
Photo by Hillary Froning Photography

Front Squat (7×2 1×3 (80%))

Metcon (Time)

For Time:

Row 1000m
75 Wall Balls
100 Double Unders
50 Wall Balls
100 Double Unders
25 Wall Balls
Row 1000m

10/29/2014

Games2012_RichFroning_HSPUClean Grip DL + Hang Clean

7 sets of 1 Clean Grip DL and 1 Hang Clean @ 70%

** SO SORRY ABOUT THE MISTYPE… it should have been Clean grip DL, NOT Snatch grip DL **

Metcon (Time)

7 Rounds

7 Deadlifts (315/225)
7 PHSPU

10/28/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Bench Press (7×2 1×3 (80%))

Metcon (AMRAP – Rounds and Reps)

20 min Amrap

-Partner-

7 Back Squat (225/135)
9 Box Jumps (30/24)
11 Ring Dips

(Partner 1 goes all the way through then Partner 2 follows,Repeat for 20 mins)

10/27/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Snatch Grip DL + Hang Snatch

7 sets of 1 Snatch Grip DL and 1 Hang Snatch @ 70%

Metcon (Time)

For Time:

42-30-18
GHD’s
21-15-9
Strict Pull ups

Saturday Stress Free Day


Main – CrossFit

Metcon (No Measure)

Work On Weakness

10/24/2014

Photo courtesy of CrossFit, Inc.

Photo courtesy of CrossFit, Inc.

Metcon (Time)

5 Rounds

Run 400m
5 Rope Climbs (15 ft)
25 Push ups

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