Thursday, February 23, 2017

WOD 2-24-17

EMOM x 5- 20 sec. ring hold
----------------------------------------
42-30-18
KBS
21-15-9
ring dip

Lots of future Mad City CrossFitters on the way! Just missing
coach Allison in this shot.


Wednesday, February 22, 2017

WOD 2-23-17

EMOM x 8- 2 CL + Jerk
EMOM x 7- 1 CL + Jerk
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A- DL 3 x 5
B- Rope climb 3 x 2

Tuesday, February 21, 2017

WOD 2-22-17

"The Chief"
5 x 3:00 AMRAP-
3 PCL (135/95)
6 push-ups
9 air squat
*1 min rest btw


Monday, February 20, 2017

WOD 2-21-17

EMOM x 20-
1- 40 sec. row
2- 12 pull-ups
3- 40 sec. DU
4- 12 box jumps (30/24)

Sunday, February 19, 2017

WOD 2-20-17

B.Sq- Find 1RM
-------------------------
8 rds-
10 WB
100 m run

Flash back to last years' open! The 2017 season kicks off this
Thursday!  You can participate in the WOD this Saturday
during our open gym time and stick around for a pitch-in meal
and a babies and barbells sprinkle too! Fun week ahead! 

Thursday, February 16, 2017

Wednesday, February 15, 2017