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