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

03/22/2014

0

We are hosting a Level 1 Seminar so we will have the Saturday workout off site.

We will be playing volleyball!

Location: TTU Fitness Center
Time: 9am

03/21/2014

4

OPEN Workout 14.4 – We will have Friday Night Lights again this week beginning at 5:30pm and we will do the 14.4 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.

 

CrossFit Games Open 14.4 (AMRAP – Reps)CF Open 2014

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

03/20/2014

10
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

OPEN Workout 14.4 – We will have Friday Night Lights again this week beginning at 5:30pm and we will do the 14.4 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 (Time)

10 Rounds
Row 250m
15 Push ups
Rest 30 seconds between rounds

Power Cleans

3 Reps on the minute for 10 minutes

03/19/2014

8

Todd_MU

Metcon (AMRAP – Reps)

AMRAP 15 Minutes
100 Burpees
50 Thrusters (95/65)
30 Muscle ups
– Rest –

Metcon (No Measure)

5 Rounds
15 Ring Dips
15 Hip Extensions
– Not for time –

03/18/2014

10

Powered_by_RoguePower Snatch

4 Reps every minute for 12 minutes

Metcon (Time)

5 Rounds
20 Pull ups
20 GHD Sit ups

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