01/03/2015


Main – CrossFit

Metcon (Time)

100 Wallballs (20/14)

80 Pull-Ups

60 Handstand Push-Ups

40 Box Jumps (30/24)

20 Clean and Jerks (135/95)

01/02/2015

Colin-Rope-ClimbMetcon (Time)

3 rounds

1000m Row

–Rest 3 mins–

-Then-

10 Rounds

1 Legless Rope Climb (15 ft)
10 Push ups

01/01/2015

Make a commitment... start CrossFit this year!

Make a commitment… start CrossFit this year!

Happy New Year! New Year’s Day Hours:

6am class and open gym 9am-11pm

Metcon (Time)

Happy New Year!!!!!!

12min Time Cap

21-18-15-12-9
Cal. Row
Shoulder to Overhead (135/95)

Rest 3 minutes

Metcon (Time)

12min Time Cap

21-18-15-12-9
Cal. Ski Erg
Hang Clean (135/95)

Rest 3 minutes

Metcon (Time)

12min Time Cap

21-18-15-12-9
Cal. Airdyne
Front Squat (135/95)

12/31/2014

GHD

New Year’s Eve Hours:

We will have all classes except 6pm and 7:15pm today!

Metcon (Time)

For Time:

40 GHD’s
20 Deadlifts (225/135)
30 GHD’s
15 Deadlifts (225/135)
20 GHD’s
10 Deadlifts (225/135)
10 GHD’s
5 Deadlifts (225/135)

12/30/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

For Time:

150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups

12/29/2014

Metcon (Distance)

Every Min on the Min for 10 Rounds

Ski Erg 200m (M) 175 (W)

Squat Clean (Work up to Heavy Triple (touch and go))

Todds Christmas Present

Metcon (Time)

1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps (30/24)
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150#

Should have clarified this yesterday.

Go through the workout like you sing the 12 days of Christmas. 1 C&J, 2 MU – 1 C&J, 3 box jumps – 2 MU – 1C&J…

12/26/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

For Time:

10 Bar Muscle Ups
30 Ring Push ups
15 Bar Muscle Ups
25 Ring Push Ups
20 Bar Muscle Ups
20 Ring Push Ups

12/25/2014

Angelo-Christmas

Angelo and his festive Christmas attire wishes you a Merry Christmas!

All of us at CrossFit Mayhem wish everyone a very Merry Christmas!!

Metcon (AMRAP – Rounds and Reps)

” Merry Christmas ”

20 min Amrap

12 Deadlifts (275/185)
25 Double Unders
14 Pistols

12/24/2014

ChalkPrintsMetcon (Time)

3 Rounds

21 Front Squats (115/75)
15 Chest to Bars
9 Burpees

(10min Time Cap)

*work on Weaknesses when done*

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