03/12/2014

8
Picture from CrossFit Games site

Picture from CrossFit Games site

 

Back Squat 

3-3-3 @ 95%

Metcon (Time)

1000m Row
75 GHD Sit ups
50 OHS (135/95)
25 Muscle-ups
** 25 minute time cap **

03/11/2014

10
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Weight)

12 Minutes – alternating – (135/95)
Odd Minutes – 6 Power Snatch
Even Minutes – 6 Power Clean & Jerk
– Rest –

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes
12 Burpees
12 Wall Ball

03/10/2014

9

 

Gilligan and his 48" box jump.

Gilligan and his 48″ box jump.

 

Back Squat

2-2-2-2-2-2 @ 80%

Metcon (Time)

200 Double Unders
100 Push ups
80 Hip Extensions
60 Power Cleans (115/75)
40 Box Jumps (24/20)
** 20 minute time cap **

03/08/2014

1

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

LOCATION: TTU Track

TIME: 8:30 AM

03/07/2014

6

CF Open Icon

Friday Night Lights – OPEN workout: If you plan to participate in the OPEN workout tonight at 5:30pm (the last regular class will be at 3:30pm and CF Kids is at 4pm), please make sure you have signed up online to be assigned to a heat.

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

03/06/2014

7

OPEN Workout 14.2 – We will have Friday Night Lights again this week and we will do the 14.2 workout. If you plan to participate on Friday night, 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.

Back SquatDan-pullups

4-4-4-4 @ 90%

Metcon (Time)

All movements strict
5 HSPU
10 Pistols
15 Pull ups
10 HSPU
20 Pistols
30 Pull ups
15 HSPU
30 Pistols
45 Pull ups
10 HSPU
20 Pistols
30 Pull ups
5 HSPU
10 Pistols
15 Pull ups
25 Minute Time Cap

03/05/2014

11

CF Mayhem MClose Grip Bench Press 

12-12-12-12

Metcon (AMRAP – Reps)

20 Minute AMRAP – Partners
500m Row
Max Burpee Box Jumps
One partner rows while the other partner is doing max burpee box jumps

Metcon (Time)

5 Sets
12-15 Ring Dips
1 minute rest between sets

03/04/2014

10
Graham & Rich... two great guys! Photo by Hillary Froning Photography

Graham & Rich… two great guys!
Photo by Hillary Froning Photography

Snatch (1 rep)

Start at 95/135 and increase 10# every minute until you can’t get the rep in the minute.

Metcon (Time)

20-15-10-5
Chest to Bar Pull ups
GHD Sit Ups
–Then–
1000m row

03/03/2014

16
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

WEATHER WARNING: Please use discretion when deciding to come to a CF Mayhem session today! Currently, the parking lot and stairs are a bit slick. Please be careful. If we need to cancel some of the later classes, we will post it online prior to the class time.

Back Squat

2-2-2-2-2-2 @ 80%

Metcon (Time)

5 Rounds
20 DB Snatch (75/50)
20 Burpees
– Rest –

Metcon (Time)

5 Rounds
15 Toes to Bar
Rest 1 minute between sets

03/01/2014

0

saturday-sm
We are hosting the Athlete Cell this weekend so our Saturday workout will be off site.

Location: TTU Fitness Center

Time: 9am

Be ready to play some volleyball!

If you arrive late, just let the person at the front desk know you are with CrossFit and looking for Josh.

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