WOD 4-30-13

20 min AMRAP-
1 - DL
1 - P.Clean
1 - F.Sq
1 - Jerk

WOD 4-29-13

F. SQ 5-5-5-5-5
------------------
20 GHD sit-ups
------------------
*800 m run
5 rds-
10 burpees
10 pull-ups

Our CrossFit Kids never cease to amaze! 

WOD 4-26-13

Bench 3-3-3-3-3
------------------
50 back ext.
------------------
10 min AMRAP-
10 burpee box jumps
5 hang power cleans

WOD 4-25-13

3 rds-
2 laps
40 WB (20/14)
-----------------
Mobility

WOD 4-24-13

EMOM- 10 min- 3 DL @ 60%
--------------------------------
1:00 on, 30 sec. off- KB swings
Then, 3 rds-
6 wallclimbs
11 T2B

What do these Canidas do, to make their cores so strong?! 

WOD 4-23-13

Tabata HS holds/hollow rocks
(alternating)
-------------------------------
30 sit-ups
15 S2OH
30 F. SQ
15 S2OH
30 sit-ups

Yesterday's "Cindy".... a LONG 20 minutes, but
YOU DID IT!

WOD 4-22-13

EMOM- 10 min- 1 C + J
--------------------------
"Cindy"
20 min AMRAP-
5 pull-ups
10 push-ups
15 squats

Who's ready to flip these babies?! 

WOD 4-19-13

Bench 5-5-5-5-5
------------------
34 T2B *strict - Happy Birthday, Becky!
------------------
12 min AMRAP-
7 DB thrusters (30/20)
40 ft. DB walking lunge (on shoulders)
7 DB squat thrusts

Becky brought her family along to do this WOD
with her!  

WOD 4-18-13

20 min- Skill work
--------------------
4 min AMRAP- cal row
4 min AMRAP- max 25m sled pulls
4 min AMRAP- max effort MU, rope climbs, or pull-ups
*1 min rest btw AMRAPs

Brooke knocking out some front squats on Tuesday's
WOD.  Look at those high elbows! 

WOD 4-17-13

15 min- OHS work- sets of 2
------------------------------
7 rds-
7 burpees
7 box jumps
7 SDHP

WOD 4-16-13

EMOM- 10 wb- 7 min
On next minute begin-
5 rds-
9 DL
6 F.SQ
3 P. Jerk
(use same bar)

It's a throwback today... Nick's first Regionals- 2010
David Ulmer- left, Nick- middle, and Dan Bailey- right
are all currently sitting in the top 10 of the
Central East Region for 2013

WOD 4-15-13

EMOM- 8 min- 2 c + j

------------------------

4 x max effort pull-ups *strict

------------------------

10 min AMRAP-

100 m run

15 KBS

Saturday FUN! 4-13-13

It was a fun celebration with the Mad City crew on Saturday!
All of those who couldn't be there.... we missed you!  But don't worry,
there will be plenty of box parties to come!

WOD 4-12-13

H P CL  2-2-2-2-2-2-2
-------------------------
5 rds-
30 sec on, 30 sec off-
DL
T2B

WOD 4-11-13

EMOM x 18
1. Max effort burpees
2. 6 DB  f.sq (go heavy)
3. 12 over the box jump

Matching shirts TWO days in a row? Hmm...

WOD 4-10-13

1 Press + 3 P. Press + 5 P. Jerk  ( x 5)
----------------------------------------
10 MU (sub 40 strict pull-ups)
----------------------------------------
3 rds-
10 OHS
20 HRPU
30 DU

WOD 4-9-13

start- 800 m run
5 rds-
5 P.Sn (155/105)
10 WB (20/14)
end- 800 m run

WOD 4-8-13

EMOM- 8 min - 3 c + j
-------------------------
50 back ext.
-------------------------
12 min AMRAP-
30 KB swings
15 ring dips

We wrapped up the 2013 Reebok
CrossFit OPEN this weekend.  Here are
a few highlights from 13.5 - The final WOD

WOD 4-5-13

DL 1-1-1-1-1
---------------
"Helen"
 3 rds-
 400 m run
 21 KB swings
 12 pull-ups

Look at "Pastor Mike" go! 

WOD 4-4-13

EMOM x 24
200 m row
Max unbroken HSPU
10 hang power clean

Carter, 9 and Kyle, 6 have worked their way up to
consistently jumping on the 20 inch box! 

WOD 4-3-13

P.Jerk 1-1-1-1-1
------------------
5 x max effort *strict pull-ups
------------------
9-7-5
F.SQ (go heavy)
Wallclimbs

WOD 4-2-13

5 rds- (3 min rest between)
20 unbroken WB
10 T2B
10 Box jumps

Caught this shot over the weekend.  It's great seeing
couples CrossFit together! 

WOD 4-1-13

B.SQ 1-1-1-1-1
Good Mornings- 3x5
---------------------
10 min AMRAP-
5 S2OH (135/95)
7 burpees
9 KBS

Jen Roney is back, and she's workin' HARD! Three months
after her knee surgery, the doc has given her the "go ahead".
Welcome back, Jen!