Monthly Archives: October 2016

CrossFit Mad Hatter – CrossFit Strength 1/4 back Squat (5-3-3-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute amrap 100m run 25 Goblet Squats 20 Russian Twist *All movements will be preformed while holding onto a Pumpkin *All gymnastic movements and weights are adjustable to an individuals level of ability

CrossFit Mad Hatter – CrossFit Metcon Metcon (Time) With a partner: 2000m Row (Switch every 250m) THEN 5 Rounds 12 Power Cleans 155/105 16 Burpee Pullups (Each partner will complete 6 Power Cleans and 8 Burpee Pull-ups/ round) THEN 1600m Run (Switch every 200m) *All distances/ movements and weights are scaled to an individuals ability

CrossFit Mad Hatter – CrossFit Strength Snatch Balance (5-3-3-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 100′ Shuttle run 5 KB Thrusters 53/35 100′ Shuttle run 10 KB Thrusters 100′ Shuttle run 15 KB Thrusters *Increase Thruster reps by 5 every round until the time cap is hit *All cardio and weighted […]

CrossFit Mad Hatter – CrossFit Metcon (AMRAP – Reps) 3 minute AMRAP As many Burpees as possible Rest 5 Minutes Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP 1 Rope Climb (rx+ legless) 5 Deadlifts 275/165 Rest 5 Minutes Metcon (Time) “Nasty Girl” 3 rounds for time 50 Air Squats 7 Ring Muscle-ups 10 […]

CrossFit Mad Hatter – CrossFit Strength Front Squat (8×2) Metcon Metcon (Time) 21-15-9 Wallballs 20/14 Toes-to-bar *All gymnastic and weighted movements are adjustable to an individuals ability Rest 3 minutes Metcon (Time) 9-6-3 Wallballs 20/14 Toes-to-bar *All gymnastic and weighted movements are adjustable to an individuals ability

CrossFit Mad Hatter – CrossFit Strength Push Jerk (10×2) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run

CrossFit Mad Hatter – CrossFit Strength Sumo Deadlift (5-3-3-2-1-1-1) Metcon Metcon (Time) 2 Rounds For Time 10 Chest-to-bar Pullups 15 Ring Dips 10 Chest-to-bar Pullups 15 Handstand Pushups 10 Chest-to-bar Pullups 15 Superman (back extensions) *All gymnastic movements are adjustable to an individuals ability

CrossFit Mad Hatter – CrossFit Strength Snatch Grip Deadlift (5-3-3-2-1-1-1) Metcon Flight Simulator (Time) Complete for time: 05 unbroken double-unders 10 unbroken double-unders 15 unbroken double-unders 20 unbroken double-unders 25 unbroken double-unders 30 unbroken double-unders 35 unbroken double-unders 40 unbroken double-unders 45 unbroken double-unders 50 unbroken double-unders 45 unbroken double-unders 40 unbroken double-unders 35 unbroken […]

CrossFit Mad Hatter – CrossFit Strength Push Press (5-3-3-2-1-1-1) Metcon Metcon (Time) For time: 30 Kb Snatches 53/35 10 Box Jumps 24″/20″ 20 Kb Snatches 20 Box Jumps 10 Kb Snatches 30 Box Jumps * Snatches should alternate arms *Scale weight and height accordingly

CrossFit Mad Hatter – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP 7 Burpees 7 Thrusters 95/65 Rest 5 Minutes Metcon (Time) 7 Rounds For Time 3 Power Snatches 115/80 6 Overhead Squats 115/80 9 Toes-to-bar *All weight and gymnastic movements are adjustable to an individuals ability