Monthly Archives: August 2016

CrossFit Mad Hatter – CrossFit Gymnastics Metcon (No Measure) Pull up Progression 5rounds 3 Beat Swings 2 Strict Pull-ups/ Negatives 3 Beat Swings 4 Strict Pull-ups/ Negatives Cash Out Metcon (No Measure) Handstand Hold Accumulate 4 minutes (break up as needed)

CrossFit Mad Hatter – CrossFit Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work listed above. […]

CrossFit Mad Hatter – CrossFit Strength Overhead Squat (5-3-3-3-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 50 Double-Unders 10 KB Box Step-ups

CrossFit Mad Hatter – CrossFit Strength Back Squat (5-3-3-3-1-1-1) Metcon Metcon (Time) For Time: 50 Sit-ups 40 Banded Good Mornings 30 Ring Dips 20 Banded Cheerleaders 10 Russian Twist 20 Banded Cheerleaders 30 Ring Dips 40 Banded Good Mornings 50 Sit-ups

CrossFit Mad Hatter – CrossFit Metcon Metcon (2 Rounds for time) 2 Rounds 2000m Row (Between rounds switch partners/ rest period)

CrossFit Mad Hatter – CrossFit Strength Back Squat (10X2) Metcon Metcon (Weight) 20 Min Emom 1 High Power Clean 1 Mid Power Clean 1 Squat Clean (every 5th minute 1 wall walk)

CrossFit Mad Hatter – CrossFit Metcon Metcon (Time) 3 RFT (25min Time Cap) 400m Run 2 Rope Climbs 50′ Sled Push 2 Rope Climbs Rest 5 Minutes Metcon (No Measure) Core Development