Monday, December 31, 2012

WOD 12-31-12

15 min to find 1RM jerk
------------------------------
5 rds-
1:00- F.SQ (135/95)
1:00- burpees
1:00- rest

Lots of PRs today... Ali busted out 105#... SOLID!

Saturday, December 29, 2012

12-29-12

We're at it again!  More space and a new look is coming soon! 
Come check us out in the NEW year!


Reminder:  New Year's Eve hours: WODs at 8 and 9 am
                   New Year's Day: Closed

Friday, December 28, 2012

WOD 12-28-12

15 min to find 1RM Snatch
---------------------------------
Skill- TGU
---------------------------------
10 min AMRAP-
8 weighted step-ups
8 HSPU

Thursday, December 27, 2012

WOD 12-27-12

4 rds-
500 m row
2 rope climbs (sub 15 strict pull-ups)
*rest 2-3 minutes between rds
------------------------------------
3 x 15 Back ext.
3 x 15 GHD sit-ups

 


Wednesday, December 26, 2012

WOD 12-26-12

15 min to find 1RM C&J
------------------------------
Skill- pull-ups
------------------------------
20 push jerks (115/85)
40 lateral WB jumps
60 WB (20/14)
40 lateral WB jumps
20 push jerks

Tuesday, December 25, 2012

WOD 12-24-12

15 min AMRAP-
5 over the bar burpees
10 KB swings
15 air squats
*3 DL every third round (heavy)

Our festive crew!

Friday, December 21, 2012

WOD 12-21-12

"The 12 Days of Christmas"
(complete WOD like the song)

1- 100m run
2- DB C&J (35/25)
3- DL (185/135)
4- WB (20/14)
5- Bur-r-pees!
6- Push-ups
7- K2E
8- DB snatches (35/25)
9- KB swings (55/35)
10- Jumping lunges
11- Air squats
12- C2B pull-ups

Thursday, December 20, 2012

WOD 12-20-12

5 rds-
10 bench press
10 bb rows
------------------
Skills/Mobility

Merry Christmas... from all of our CrossFit Kiddos!

Wednesday, December 19, 2012

Holiday Schedule

24th- Morning only- WODs at 8 and 9 am
25th- Closed- MERRY CHRISTMAS!
26th- Back to regular hours

WOD 12-19-12

3 clean & jerk- EMOM- 8 min
-------------------------------------
Skill- TGU
-------------------------------------
"Josh"
21-15-9- OHS
42-30-18- Pull-ups

Mama Fory is getting better and better at those OH Squats!

Tuesday, December 18, 2012

WOD 12-18-12

Skill- HSPU, Pull-ups
---------------------------
Partner WOD:
10 rds- (5 rds each)
7 ring dips
14 slam ball
21 DU
*one partner must row at all times, while other is
   completing their round

Monday, December 17, 2012

WOD 12-17-12

3 snatch - EMOM - 8 min
-------------------------------
Skill- L-sit practice
-------------------------------
9 min AMRAP-
50 sit-up (buy in)
5 sq. clean thruster (115/85)
10 SDHP (70/53)

Friday, December 14, 2012

WOD 12-14-12

5 x 1 (1= 2 press +2 p.press + 2 p.jerk)
----------------------------------------------
Skill- Back ext/GHD sit-up
----------------------------------------------
3 rds- 1 min on 30sec off: KBS (55/35)
Rest 1 min
3 rds- 1 min on 30 sec off: F.Sq (115/75)


Excellent form shown at CFK today... Proud of them!

Thursday, December 13, 2012

Wednesday, December 12, 2012

WOD 12-12-12

2 Snatch- every 45 sec- 10 sets
---------------------------------------
3 x 3 snatch grip DL
---------------------------------------
7 rds-
7 burpees
14 OH lunges (45/25)

Working hard this morning!

Tuesday, December 11, 2012

WOD 12-11-12

Skill- Double Unders
-------------------------
2 x 7 min AMRAP
10 pull-ups
10 box jumps
10 grasshoppers

A dream doesn't become reality through magic; it takes sweat,
determination, and hard work.

Monday, December 10, 2012

WOD 12-10-12

2 clean and jerk, every 45 sec. for 10 sets
--------------------------------------------------
Skills- T2B, Pull-ups
--------------------------------------------------
"DT"
12- DL (155/105)
 9- Hang clean
 6- Push Jerk



Sunday, December 9, 2012

12-8-12 - Hoosier CrossFit Competition

This weekend a few of your Mad City trainers competed
in  a partner competion at Hoosier CrossFit. It was a FUN time!

James and Holly made a great team... This was
their first competition!

Nick teamed up with Nick Urankar from CFit 061.
They took first place!

Friday, December 7, 2012

WOD 12-7-12

Skill- GHD sit ups/back ext.
---------------------------------
F. SQ 1-1-1-1-1-1-1
---------------------------------
10-9-8-7.......
T2B
Over the box jump (24/20)

 

Thursday, December 6, 2012

WOD 12-6-12

400 m sled pull (heavy)
----------------------------
-Find 1RM jerk
-Find 1RM press


Wednesday, December 5, 2012

WOD 12-5-12

1 snatch every 30 sec- 15 reps
------------------------------
Skill- HSPU, Rope Climbs
------------------------------
3 rds-
7 wallclimbs
14 thrusters (105/75)


Tuesday, December 4, 2012

WOD 12-4-12

Skill- Turkish get-up
--------------------
20 min EMOM-
odd- 40 sec max cal row
even- 40 sec max slam ball
*score is total calories + reps

Special visit from a great friend today!

Monday, December 3, 2012

WOD 12-3-12

1 C&J every 30 sec- for 15 reps
---------------------------------
5 rds (for reps)-
1 min- OHS
1 min- Push Jerk
1 min rest
(95/65)

CrossFit Kiddos enjoying an outside WOD... in DECEMBER! What?!