Wednesday 20161130

WOD: 9 min AMRAP
7 Squat thrusters @ 95/50#
5 Burpees

Tuesday 20161129

WOD: 4 rds of
30 Pull ups
20 GHD'S
10 HSPU

Monday 20161128

WOD: Complete for time
1500 m row (buy in, only do once)
Then,
4 rounds of:
150 Double unders
15 Front squats @ 185/125#

Tuesday 20161122

WOD: C.F.T.

50 GHDs
40 Box jumps @ 24/20"
30 Push press @ 95/50#
40 Box jumps @ 24/20"
50 GHDs

Monday 20161121

WOD: 18 min AMRAP

1 Deadlift @ 225/135#
1 Power clean @ 225/135#
1 Squat clean @ 225/135#
3 T2B
6 C2B pull ups

Friday 20161118

WOD: 5 rounds of

800m run
2 min rest

Log all 5 rounds

Thursday 20161117

WOD: 5 round of
10 Calorie row
20 Spiderman push ups (l+r=2)

Wednesday 20161116

WOD: 10 down to 1
KB Swings @ 53/35#
Burpee Box jump overs @ 24/20"
Incline bench press @ 115/75#

Tuesday 20161115

WOD: 12 Min AMRAP

20 Chest touches ( L+R=1)
20 Pistols (L+R=1)

Monday 20161114

WOD: 10 rds of

10 Push ups
10 Sit ups
100m Sprint

Friday 20161111

HAPPY VETERANS DAY!

PICK YOUR FAVORITE HERO WOD OR

DO ONE YOU HAVE NOT DONE YET!

Thursday 2016110

WOD: CFT
400m Run
20 Dead lifts @ 315/185#
10 Bar muscle ups
400m Run
10 Bar muscle ups
20 Dead lifts @ 315/185#
400m  Run

Wednesday 20161109

WOD: " The Hopper"
30 min AMRAP
using a deck of cards:
♡= Front squats @ 95/75#
Clubs= GHD sit ups
◇= Pull ups
Spades= Box jumps @ 27/20"
face cards = 10
aces= 15

Tuesday 20161108

WOD: Ascending / descending
10 down to 1 HSPU
1 up to 10 Split jerks @ 95/45#

Monday 20161107

ELIZABETH
WOD: 21-15-9

Power Cleans @ 135#
Ring dips

Friday 20161104

Metcon (AMRAP – Rounds and Reps)

14 min Amrap
7 OVHS @ 155/105#
14 Toes to Bar
7 Bar Facing Burpees

SEE: www.crossfitmayhem.com/11012016/

Thursday 20161103

Warm up : 25 push ups, 25 air squats

Skill : 10 min to find deadlift 1 rep max

THROWBACK THURSDAY!
WOD : 10 min AMRAP
250m  row
15 bench press @ 95/55#

SEE : 20160203

Wednesday 20161102

WOD - "F.R.E.A.K."
(FRAN, EVA, ANNIE, KELLY COMBO)
For time
21 Thrusters 45/30kg
21 Pull ups
800m Run
30 Kettlebell swings 32/24kg
30 Pull ups
50 Double unders 
50 Sit ups
400m Run
30 Box Jumps 24/20"
30 Wall balls 9/7kg

Tuesday 20161101

Warm up: 500m row, 25 med ball cleans

WOD: 5 ROUNDS OF:

20 Abmat sit ups
5 Squat cleans @ 80% 1 rep max