Category Archives: WOD

CrossFit Mad Hatter – CrossFit Metcon Mind Eraser (AMRAP – Rounds and Reps) 20 Minute Amrap 7 Power Cleans 135/95 7 Burpees 200m Run S1: 95/65 S2: 65/45 Rest 5 Minutes Metcon (AMRAP – Reps) 4 Sets (2 minute window) 200m Run max push ups Rx+: Vest 20/14 S1: 100m Run

CrossFit Mad Hatter – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 30 Double Unders 15 Deadlifts 225/155 30 Double Unders 15 Toes to Bar Rx+: 275/185 S1: 185/135 S2: 135/95 Rest 5 Minutes Metcon (Time) For Time: 80/60 Calorie Row

CrossFit Mad Hatter – CrossFit Strength Front Squat (5-3-2-2(5)) set 1@ 65% Set 2@ 75% Set 3@ 80% Followed by: Every 2 Minutes 5 x 2 @ 85% (total of 10 Minutes) Metcon Metcon (4 Rounds for time) 4 x 6 Minute sets Complete: 50 Wallballs 20/14 15 Burpee Box Jump Overs 24″/20 100 Double […]

CrossFit Mad Hatter – Crossfit Kids Warm-up Warm-up (No Measure) All the kids including Terri and Grace introduce themselves and say 1 thing they are most excited about for this summer. Warm-up (No Measure) 5 set x 50m Run (Rest 30sec/set) Warm-up Warm-up (No Measure) – How to properly squat – Proper core stabilization – […]

CrossFit Mad Hatter – CrossFit Nutrition Challenge (AMRAP – Reps) Accumulation of daily points (scored as reps)

CrossFit Mad Hatter – CrossFit Max Height Box Jump (Distance) Max Height Box Jump Metcon (5 Rounds for reps) 5 Rounds 3 Min Amrap ea. round 4 HSPU 8 Toes-to-bar 12 Air Squats *1 Min after each round *Rx+ deficit HSPU

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