Categories
WOD

9/30/2016

CrossFit Mad Hatter – CrossFit

Strength

Split Jerk (10×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 min, 6min, 9min

(rest 1min/ round,)

100m farmer carry (equals 1rep)

10 Overhead Walking Lunges (95/65)

20 Wall Balls (20/14)

*begin where you ended your last round

Categories
WOD

09/29/2016

CrossFit Mad Hatter – CrossFit

Strength

Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12min Amrap

Depth Jumps (2-3 boxes) (2 cycles)

100m Run

Depth Jumps

200m Run

*if rain effects runner safety for depth jumps we will replace run with:

Row 150m / 250m

or

Airdyne .2mi /.3mi

Categories
WOD

09/26/2016

CrossFit Mad Hatter – CrossFit

Strength

Paused Front Squat (5-3-3-2-1-1-1)

Pause 3 seconds

Metcon (Time)

30-20-10

Calorie Row

80-60-40

Double Unders

3-2-1

Ladder Run through

Categories
WOD

9/27/2016

CrossFit Mad Hatter – CrossFit

Strength

Push Press (5-3-3-2-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

5 OHS 135/95

10 Toes to Bar

15 Box Jumps

Categories
WOD

09/28/2016

CrossFit Mad Hatter – CrossFit

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Rest 5 Minutes

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Categories
WOD

09/24/2016

CrossFit Mad Hatter – CrossFit

Metcon (4 Rounds for reps)

4 rds X 4min amraps

(Rest 1min/ round)

200m run

15 Bench press

(155/105, 135,95, 115,65)

Max sit-ups

Accessory

120 hamersting curls

80 triceps pull downs

3×15 banded cheerleaders

Categories
WOD

09/20/2016

CrossFit Mad Hatter – CrossFit

Strength

Overhead Squat

Metcon

Metcon (Time)

3 Rounds for Time

200m Run

15 HSPU

100m Run

2 Rope Climb

Categories
WOD

09/22/2016

CrossFit Mad Hatter – CrossFit

Strength

Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute Amrap

4 Burpees over Bar

2 Hang Squat Cleans 205/125

Categories
WOD

09/23/2016

CrossFit Mad Hatter – CrossFit

Strength

Push Press

Metcon

Metcon (No Measure)

Hand Stand Walk Practice

3 rounds

25 Shoulder taps

-rest as needed between rounds

Metcon (Distance)

10 Minutes of Work

Hand Stand Walk Shuttle

(with or without a partner)

5′

10′

15′

25′

… increase by 5 till full length is reached

()

Categories
WOD

09/19/2016

CrossFit Mad Hatter – CrossFit

Strength

Back Squat

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#