Monthly Archives: November 2016

CrossFit Mad Hatter – CrossFit Metcon Metcon (AMRAP – Rounds) 5 Rounds 3:00 Minute Cap/ Round 250 Row/ .2mi airdyne 10 Burpees Rest 5 Minutes Metcon (Time) 3 Rounds 30 Hang Power Clean 95/65 1 Round of Nancy -400m Run -15 Overhead Squat 95/65 *All movements, weights and distances can be modified to fit an […]

CrossFit Mad Hatter – CrossFit Strength Front Squat (8×2) Metcon Metcon (AMRAP – Rounds and Reps) 13 Minute AMRAP 8 Single Arm KB Thrusters 53/35 10 Toes to Bar 8 Single Arm KB Thrusters 53/35 10 Ring Push-ups *All movements and weight can be modified to fit an individuals ability

CrossFit Mad Hatter – CrossFit Strength Metcon (No Measure) Skill work 20 Minutes Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 200m Run 40 Double Unders 20 Cal Airdyne 10 Cal Row

CrossFit Mad Hatter – CrossFit Strength Sumo Deadlift (5-3-3-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 3 Chest to Bar Pullups 6 Pushups on Med-ball 9 Pistols *All movements can be modified to fit an individuals ability

CrossFit Mad Hatter – CrossFit Strength Overhead Squat (5-3-3-2-1-1-1) Metcon Metcon (AMRAP – Reps) 5 rounds 0:30 sec Med-Ball Cleans 20/14 1:00 min 100′ Shuttle Run *All movements and distances can be modified to fit an individuals ability

CrossFit Mad Hatter – CrossFit Metcon Metcon (Time) Partner Workout For Time: 400m Kb Suitcase carry (70/53) 120 Burpee Box Jumps (Alt. reps) 100 Partner Wallballs over bar (20/14) 80 Single Leg Toes to Bar 60 Chin-ups *All weights and movements are adjustable to an individuals ability

CrossFit Mad Hatter – CrossFit Strength Push Jerk (5-3-3-2-1-1-1) Metcon Metcon (Time) 3 RFT 200m Run w/ Med Ball 20/14 20 Kb Box step overs 53/35 10 Alt. Kb Snatches 53/35 *All weights and movements are scale-able to an individuals abilities

CrossFit Mad Hatter, CrossFit Mad Hatter – CrossFit Strength Front Squat (10×2) Metcon Metcon (AMRAP – Reps) 3 rounds Minute 1: Double-Unders Minute 2: Rest Minute 3: Ring Dips Minute 4: Rest Minute 5: Burpees Minute 6: Rest Score: Total Number of Reps Completed *All movements may be adjustable to fit the individuals abilities

CrossFit Mad Hatter – CrossFit Metcon Metcon (Time) For time: 21 Thrusters 115/70 3 minute rest 15 Thrusters 115/70 2 minute rest 9 Thrusters 115/75 Rest 5 Minutes Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP 9 Power Snatches 185/135/95 7 HSPU 5 Bar Muscle-ups Rest 3 minutes Metcon (Time) 2 x 200m Sprints […]

CrossFit Mad Hatter – CrossFit Strength Push Press (5-3-3-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute Amrap 30 Wallballs 20/14 20 Pullups 10 Power Cleans 155/95