06/12/2014

6
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP
(with a partner)
1-2-3-4-5-5-4-3-2-1
Bench Press (225/135)
Power Clean (225/135)

One partner works while one partner rests.
Partner 1 will do one rep of each movement and then Partner 2 will do one rep of each movement. Partner 1 will do 2 reps of each and then partner 2 will do 2 reps of each, etc. If you and your partner complete the ladder up and back down, repeat the ladder again until time is called.

Metcon (Distance)

Max Height Box Jump!

06/11/2014

5

GHDMichael (Time)

3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups

06/10/2014

7
Rich Froning Games 2012 Picture from Crossfit.com

Rich Froning Games 2012
Picture from Crossfit.com

Back Squat

Every minute for 10 minutes
5 Back Squats (255/135)

Metcon (Time)

For Time:
21-15-9
Power Snatch (115/75)
Bar Facing Burpees
-50 Double Unders after each round

06/09/2014

6

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

For Time:
50-40-30-20-10
Cal. Row
Wall Balls (20/14)

06/06/2014

7


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

4 min Amrap
5 Snatches (135/95)
20 Double Unders

Rest 2 mins

4 min Amrap
5 Snatches (135/95)
20 Double Unders

06/05/2014

4

Metcon (3 Rounds for time)

3 Rounds

Row 1000m
rest 3 mins

Metcon (AMRAP – Rounds)

“Death By Sprints”
10 Yards

(10 yards on the min. every minute, adding one 10 yard sprint each minute and continue to add 10 yards each round until you can no longer continue.)

06/04/2014

10

Rich Froning @ the CrossFit Games 2012

Rich Froning @ the CrossFit Games 2012

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Metcon (No Measure)

Skill:
4 rds
25 Back Extensions
30 sec. Plank Hold

Summer Camps for Ages 5-18

1

CampFlyerWe will be having several summer camps for kids from ages 5 to 18! If your kids are interested in trying something new or if they have been doing CrossFit for a while… sign them up! Our coaches are qualified and experienced and have age appropriate activities planned!

View the Summer Camp Flyer!

PRETEENS: (Ages 10-13)

  • Date: June 16-19
  • Time: 2pm-3:30pm each day
  • Cost: $100/wk ($90 w/ membership)

TEENS: (Ages 14-18)

  • Dates: June 23-26 AND July 14-17
  • Time: 12pm-2pm each day
  • Cost: $100/wk ($90 w/ membership)

KIDS: (Ages 5-9)

  • Date: July 7-11
  • Time: 10am-11am
  • Cost: $60/wk ($50 w/ membership)

Download the Registration Form and either scan it and email it to crossfitmayhem@gmail.com or bring it by CrossFit Mayhem (41 S. Cedar Ave, Suite A) during our business hours (6am-9:15am, 2:15p-8:15p).

06/03/2014

15

Gilligan and his 48" box jump.

Gilligan and his 48″ box jump.

Back Squat

4×4 @ 80%

Metcon (Time)

8 rds
8 Burpees
8 Box Jumps (24/20)
8 Thrusters (95/65)

06/02/2014

13

Zach in the Haunted Half 2012

Who is that guy?

Metcon (Time)

For Time:
Run 300m
20 Power Cleans (185/115)
Run 300m
20 Power Cleans (155/105)
Run 300m
20 Power Cleans (135/95)
Run 300m
20 Power Cleans (115/75)
Run 300m
20 Power Cleans (95/65)

- 40 min Time Cap -

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