WOD 3-29-13

DL 3-3-3-3-3
---------------
5 x 5 T2B *strict
---------------
21-15-9
Thrusters (95/65)
Burpees

WOD 3-28-13

*Mobility

*13.4 movement prep

*EMOM- Snatch or C + J (your choice)

PRs for Amber today!  Worked her way up to the
"hundred club"

WOD 3-27-13

P. Jerk  3-3-3-3-3
-------------------
Tabata-
Push-ups
Cal. row
Slam balls
Sit-ups

Last week's 13.3 was brutal... Any guesses on what we'll
 see this week?

WOD 3-26-13

20 min- Skill work
--------------------
8 min AMRAP-
7 OHS
21 lateral bar jumps

WOD 3-25-13

B. SQ 3-3-3-3-3
------------------
Good Mornings- 3x3
------------------
3 rds-
15 S2OH
20 pull-ups
25 DL (use same bar)

Saturday 3-23-13

The Reebok CrossFit OPEN is in full swing.  All of our participating athletes battled
through the brutal 13.3 WOD on Saturday.  I think we all agree... wallballs are awful!

12 min AMRAP- 150 WB (20/14), 90 DU, 30 MU

WOD 3-22-13

DL 5-5-5-5-5
---------------
start- 50 KB swings
3 rds-
25 WB
10 DB snatch
end-  50 KB swings

WOD 3-21-13

EMOM- 8 min- 3 c + j
------------------------
Skill- TGU
------------------------
5 rds-
10 ring dips
10 ring rows

WOD 3-20-13

P. Jerk 5-5-5-5-5
-------------------
50 back ext.
-------------------
8 min AMRAP-
12 HR push-ups
24 air squats

Our CrossFit Kids having a blast on their obstacle course!

WOD 3-19-13

EMOM x 24
1- 10 pull-ups
2- 20 OH lunges
3- Max effort DU

WOD 3-18-13

B. SQ 5-5-5-5-5
Good Mornings 3x5
---------------------
5 rds-
6 p. clean (175/125)
9 HSPU
12 sit-ups

Who's ready for warmer weather and sled pulls?! 

WOD 3-15-13

EMOM- 8 min- 1 c + j
------------------------
4 rds-
15 KB swings
10 DB thrusters

Dropping under that bar with NO fear! 

WOD 3-14-13

*Mobility

-EMOM x 21 min
1- 45 sec. row
2- 5 snatch grip DL
3- 10 T2B

Rainbow of rowers this morning...

WOD 3-13-13

P. Press 1-1-1-1-1
--------------------
5 x max effort Muscle Up
--------------------
3 x 3 min ARAMP- (1 min rest btw)
4 wallclimbs
8 C2B pull-ups

Athlete Mike Bowen- Always working hard.  After CrossFitting
for only three months, he is currently ranked 25th in the
Central East Region for the 55-59 Master's Division.
Keep it up, Mike!

WOD 3-12-13

Tabata- plank holds/supermans
(alternate)
--------------------------------
42-30-18  Sit-ups
21-15-9    Weighted step-ups

Shot of yesterday's 4:30... Every class brought CRAZY
intensity!  Loved every second!

WOD 3-11-13

F. SQ 1-1-1-1-1
-------------------
5 x 5 Good Mornings
-------------------
EMOM x 10
First 5 min- 5 burpees, then max  effort WB
Next 5 min- 5 burpees, then max effort H. clean

Great to have Doug back with us today! 

WOD 3-8-13

EMOM- 8  min- 3 c + j
-------------------------
Row 1,000 m then:
5 rds
12 S2OH
12 SDHP
(keep total time)

Our first Mad City athlete to complete
OPEN WOD 13.1!  Way to go, Cisco!

WOD 3-7-13

12 min AMRAP-
3 P. Snatch
3 OH Sq.
30 air squats

They had no idea they could climb this thing before last night...
Let "belief" change your world!  

WOD 3-6-13

P. Press 3-3-3-3-3
--------------------
Rope climb x 5
--------------------
50-30-10
KB swing
HR push-up

Our two brave souls who weathered the storm this morning....
Bright and early @ 5:15! 

WOD 3-5-13

Tabata Style-
25 Sq. Clean Thrusters
50 burpees
25 Sq. Clean Thrusters

Donna's chipping away at her burpees! 

WOD 3-4-13

F. SQ 3-3-3-3-3
------------------
Good Mornings 4x5
------------------
8 min AMRAP-
7 DL
11 Ring Dips

Miss Ava moved up to a 12" box today!