WOD 8-31-12

7 x 2 jerk
--------------
5 rounds- 1 min on, 2 min off
Back Squats (135/95)
Then- 5 min AMRAP
(no rep scheme, just KEEP moving)
HR pushups
SDHP

**Labor Day Schedule- WODs at 8 and 9 am only**
                       Enjoy your weekend!

WOD 8-30-12

Partner WOD
4 rounds (each)-
50 m OH barbell carry
(while one partner works on calorie row)
Score is total calories  *then as team-
75 GHD situps
5 rope climbs (sub 10 pullups for each)
75 back extensions
*Only one person can work on movement at a time

WOD 8-29-12

7 x 2 squat clean
---------------------
10 x each arm Turkish Getup
---------------------
Tabata air squats and then straight into:
5 rds-
200 m run
10 box jumps
5 HSPU

WOD 8-28-12

20 min AMRAP -using same bar
2 Deadlifts (135/95)
2 Cleans
2 Front rack lunges
2 jerks

WOD 8-27-12

7 x 2 snatch
-------------------------------------
3 x 3 snatch grip push press (from back)
-------------------------------------
100 burpees for time
3 thrusters EMOM (135/95)

So much space, the boys had room to take a nap after their WOD!

8-26-12

Rest Day?

Not so much.... work, work, working until this expansion is done :)
Can't wait for everyone to enjoy the new space!

WOD 8-24-12

10 min to find max strict press
-------------------------------------
3 x 3 push press (use strict press weight)
-------------------------------------
EMOM for 8 min- 3 deadlifts
-------------------------------------
5 rounds-
10 weighted step ups - each leg (use DBs)
20 situps

WOD 8-23-12

Partner WOD-
800 m sled pull
(one partner pulls while other runs the "lap"
and catches up to partner and starts to pull)
Continue pattern until 800m is done
End with 100 KB swings
(Only 1 person on KB at a time)

Chipping away at the KB swings...
first day getting to enjoy EXTRA space :)

WOD 8-22-12

EMOM for 8 min- 1 clean and jerk (heavy)
-------------------------------------
5 min to find max strict pullups
-------------------------------------
5 rounds-
7 pullups
14 pushups
21 squats

                                           
                                                        One step closer on the expansion!

WOD 8-21-12

4 x 500m row (all out sprints)
Rest 3 min between each
------------------------------------
5 min AMRAP
Slamballs
Box jumps
-No rep scheme... When you tire on one movement,
 go to the other.  Just keep moving!

Donna has graduated to an 18" box!
Way to go!

WOD 8-20-12

1 Snatch EMOM for 8 min
---------------------------------
10 min to find 1RM Back Squat
---------------------------------
11 min AMRAP
100 m run
7 ring dips
9 push press (75/45)

Even at 65... she continues to be an inspiration
to all.  Keep working hard, Char!

WOD 8-17-12

5 x 2 Jerk
--------------------------
3 x 12 GHD sit ups or
weighted sit ups
--------------------------
"Kalsu"
100 thrusters (135/95)
3 burpees EMOM

The expansion is coming along nicely.  We plan to be finished
by next weekend. Come check it out!

WOD 8-16-12

4- 4 min rounds with 2 min rest between each:
R1- Row 250 m, max hang cleans
R2- Row 250 m, max lunges
R3- Row 250 m, max HR pushups
R4- Row 250 m, max Toe 2 bar

WOD 8-15-12

OH Squat 3-3-3-3-3 
------------------------
EMOM for 8 min- 2 power snatch
------------------------
5 rounds-
6 DB push press (30/45)
10 pullups
14 jumping squats (use bar for weight-45/35)

**Expansion is underway at Mad City... Soon we will have more space
so we can better serve you! **

WOD 8-14-12

EMOM for 5 minutes-
3 wall climbs
Keep clock running and immediately go into:
3 rounds-
10 DL (185/135)
15 box jumps
1 wall climb
Finish with 1 mile run

Working hard on homework at CFK After the Bell :)

WOD 8-13-12

Back Squat 3-3-3-3-3
--------------------------
EMOM for 8 min - 2 power cleans
--------------------------
10 min AMRAP
10 S to OH
10 F. Squat
Max effort KB swings

Warrior Dash 8-11-12

Some of the Mad City gang headed to Crawfordsville, Indiana to run an extreme 5k... the WARRIOR DASH... We endured running up steep hills, swimming through obstacles, climbing rope walls, and jumping through fire... oh, and mud, lots and lots of MUD!  Go ahead and plan to run with us next year, you know it sounds like a blast!

Before...

After

WOD 8-10-12

5-5-5-5-5 Snatch grip DL
-------------------------------
10 min to find 3 rep max bench press
-------------------------------
21-15-9
OH Squats
KB swings
Situps

WOD 8-9-12

Row 4 x 250m
------------------
Tabata-
Slamball
Push Press
Air Squat
Burpees

WOD 8-8-12

5-5-5-5-5 Front Squat
--------------------------
3 snatches EMOM for 7 min
--------------------------
10, 9, 8, .....
Power Snatch (95/65)
Ring dips

"CFit Kids After the Bell" got off to a great start today!  Enjoying a post WOD snack :)

WOD 8-7-12

50 m OH lunges
30 pullups
800 m run
30 pullups
50 m OH lunges

WOD 8-6-12

Strength 5 x 5 back squat
EMOM for 7 minutes- 3 clean and jerks
------------------------------------------------
8 min AMRAP
8 deadlifts (185/135)
8 over the box jumps (24/18)

Saturday 8-4-12

Thank you to everyone who came out on Saturday to participate in the 31 Heroes WOD. 

"The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future."

31 min AMRAP:
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.