Deadlift 5-4-3-2-1 reps (total weight) Rest 5 minutes Box jump (20" box) 50 reps in 2 minutes (record time) Rest 5 minutes Row 1000 meters (record time) Submit deadlift total weight, 50 jump time, and 1K row time. … [Read more...] about Wednesday 010502
Box Jump
Saturday 010224
Rope Climb X 3 Box Jump 2mins (50 jumps @ 20" box) 21 Dips Box Jump 90secs (40 jumps @ 20" box) 15 Dips Box Jump 60 secs (30 jumps @ 20" box) 12 Dips Box Jump 30 secs (20 jumps @ 20" box) 9 Dips Rope Climb X 3 Submit time for completion of entire workout. Ranking requires completion of jumps on time and at height. CrossFit rope is 13ft. Though the "Workout of the Day" is … [Read more...] about Saturday 010224
Tuesday 010227
We are due for a little circuit work. Circuit training is an excellent test of your overall fitness. At CrossFit intensities it becomes debilitating. We use it sparingly and go all out! This is "combat" or "getting out of the burning building" fitness. Decide loads and assistance (if absolutely necessary to get ALL reps) before starting. Be smart, shelve your ego and shoot for … [Read more...] about Tuesday 010227
Mayhem Daily Wod – 201224
1 Legless Rope Climbs 2 Squat Clean (155/105) 3 Muscle Ups 4 Burpees 5 Deadlifts (155/105) 6 Chest to bar Pull Ups 7 Toes to bar 8 Wall Balls (30/20) 9 Box Get Overs (48”/40”) 10 Back Rack Lunges (155/105) 11 Strict Handstand Push Ups 12 Thrusters (155/105) … [Read more...] about Mayhem Daily Wod – 201224
Mayhem Daily Wod – 201207
AMRAP in 30 minutes5 Deadlifts (275/205 lb)13 Push-Ups9 Box Jumps (24/20 in) … [Read more...] about Mayhem Daily Wod – 201207
Mayhem Daily Wod – 201204
3 Rounds for Time (with a Partner)1,000/800 meter Bike Erg40 Handstand Push-Ups30 Burpee Box Jump Overs (24/20 in)20 Sandbag Cleans (150/100 lb)10 Rope Climbs … [Read more...] about Mayhem Daily Wod – 201204
Mayhem Daily Wod – 201120
For Time30 Power Cleans (115/80 lb)30 GHD Sit-Ups30 Box Jumps (24/20 in)30 Shoulder-to-Overheads (115/80 lb) 30 Box Jumps (24/20 in)30 GHD Sit-Ups30 Power Cleans (115/80 lb) … [Read more...] about Mayhem Daily Wod – 201120
Mayhem Daily Wod – 201111
AMRAP in 10 minutes10 Box Jumps (24/20 in)10 Push-Ups10 Toes-to-Bars … [Read more...] about Mayhem Daily Wod – 201111
Mayhem Daily Wod – 201102
5 Rounds for TimeEvery 6 minutes, perform:15/12 calorie Row6 Burpee Box Get Overs (48/42 in)12/10 calorie Row6 Burpee Box Get Overs (48/42 in)9/7 calorie Row … [Read more...] about Mayhem Daily Wod – 201102
Mayhem Daily Wod – 201019
5 Rounds for TimeEvery 6 minutes, perform:15/12 calorie Row6 Burpee Box Get Overs (48/42 in)12/10 calorie Row6 Burpee Box Get Overs (48/42 in)9/7 calorie Row … [Read more...] about Mayhem Daily Wod – 201019