04/15/2015


CrossFit Mayhem – CrossFit

Bench Press (Work up to a Heavy Single (10mins))

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

20 GHD’s

20 Hip Extensions

20 Push Ups

04/14/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

For Time:

50 Cal. Row
35 Thrusters (45)
50 Pull-Ups
35 Thrusters (45)
50 Cal. Row

04/13/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Front Squat (Work up to a Heavy Single (10 mins))

Metcon (Time)

For Time:

15-12-9
Deadlift (315/205)

30-24-18
Shoulder to Overhead (135/95)

04/11/2015

Go THOMAS!!!

Go THOMAS!!!

Saturday’s Open Gym Time: 9:30am-11:30am

** We are having a coaches training session until 9:30am **

Metcon (Time)

40 Kettle Bell Swings (53/35)
40 cal row
30 Burpees
30 cal row
20 Box Jump Overs (24/20)
20 cal row
10 Muscle Ups
10 cal row
10 Muscle Ups
20 cal row
20 Box Jump Overs (24/20)
30 cal row
30 Burpees
40 cal row
40 Kettle Bell Swings (53/35)

04/10/2015

Gilligan cooling off! Photo by Hillary Froning Photography

Gilligan cooling off!
Photo by Hillary Froning Photography

SATURDAY OPEN GYM TIME:
9:30am-11:30am

** We are having a coaches training until 9:30am **

Metcon (Time)

For Time:

Row 1000m
Run 200m
Row 800m
Run 400m
Row 600m
Run 600m
Row 400m
Run 800m
Row 200m
Run 1000m

04/09/2015


Main – CrossFit

Front Squat (5 reps @70% 3 reps @80% 5×1 @90%)

Metcon (Time)

For Time:

21-15-9

Deadlifts (275/185)

100-75-50

Double Unders

04/08/2015


Main – CrossFit

Hang Power Clean (5 Reps every min (10mins) @75% of PC Max)

Metcon (AMRAP – Rounds and Reps)

15min Amrap

20 Shoulder Press (75/45)

20 GHD’s

04/07/2015

Metcon (5 Rounds for time)

5 rounds

Row 25 Cal.
30 Wall Balls (20/14)

-Rest 2 mins between rounds-

*record time for each round*

04/06/2015


Main – CrossFit

Bench Press (10 Reps every 2 mins (10mins) @65%)

Metcon (Time)

For Time:

21-18-15-12-9

Back Squats (185/115)

Chest to Bar

04/03/2015


Main – CrossFit

Metcon (Time)

For Time:

30 Cal. Ski Erg

30 Hang Cleans (115/75)

20 Cal. Ski Erg

20 Hang Cleans (115/75)

10 Cal. Ski Erg

10 Hang Cleans (115/75)

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