Month: September 2016

WOD

09/20/2016

CrossFit Mad Hatter – CrossFit

Strength

Overhead Squat

Metcon

Metcon (Time)

4 Rounds for Time

200m Run

15 HSPU

100m Run

2 Rope Climb

WOD

09/21/2016

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (Time)

4 Rounds for Time

400m Run

25 Wallballs

12 Chest to Bar

Rest 5 Minutes

Metcon (Time)

5 Wall Walks

25 Power Cleans 185/115

50 Single Leg Box Jumps

75 Sit-ups

100 DU’s

WOD

09/16/2016

CrossFit Mad Hatter – CrossFit

Strength

Push Press

Metcon

Metcon (Calories)

5 rounds

1 Minute each round

Row

Rest

Airdyne

Rest

WOD

09/15/2016

CrossFit Mad Hatter – CrossFit

Strength

Back Squat (8×2)

Metcon

Metcon (3 Rounds for reps)

3 x 2 Mintues

(1 minute rest/round)

8 Deadlift 225/135

16 Pistols (alternate legs)

400m Run (Time)

Max Effort 400m Run

WOD

09/14/2016

CrossFit Mad Hatter – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

100m Run

10 Push Press (95/65)

5 Ring Rows

100m Run

15 Push Press

5 Ring Rows

100m Run

(Increase Push Press by five reps each round)

Metcon

Rest 5 Minutes

Metcon (Time)

3 Rounds for Time

21 Toes to Bar

15 Kb Swings

9 Burpee Broad Jumps

WOD

09/13/2016

CrossFit Mad Hatter – CrossFit

Strength

Split Jerk

Metcon

Metcon (Time)

3 Rounds for Time

75 Double Unders

15 Front Squats 135/75

WOD

09/12/2016

CrossFit Mad Hatter – CrossFit

Strength

Sumo Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

10min Amrap

5 Burpee Box Jump Over

1 Bar Muscle-ups (C2B/Pull-ups)

5 Burpee Box Jump Over

2 Bar Muscle-ups (C2B/Pull-ups)

(Increase mu’s/scale each round until AMRAP is complete)

WOD

9/10/2016

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (Time)

obstacle course

WOD

9/09/2016

CrossFit Mad Hatter – CrossFit

Strength

Push Press (9×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP

50′ sled push (90/45)

8 Double Kb Russian Swings (53/35)

8 Double Kb Push Jerk (53/35)

WOD

9/8/2016

CrossFit Mad Hatter – CrossFit

Strength

Back Squat (10×2)

Cash In

Metcon (Time)

Row

30 Calories

Metcon

Metcon (Time)

3 Rounds For Time

5 Bent over Kettle-bell Rows

10 HSPU (Hand Stand Push-ups)

5 Snatch Grip Deadlifts (185/125)

*Scale weight and skills as needed