WOD 7-31-13

P. Press 1-1-1-1-1
--------------------
2 rds-
10 DL
25 Burpees
25 KBS

Our "lunch time" wodders are hard at it

WOD 7-30-13

L-Sit skill work
-----------------
"Nancy"
 5 rds
 400 m run
 15 OHS (95/65)

How adorable is this?!  Father-son WOD time

WOD 7-29-13

EMOM- 10 min- 1 c + j

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

15 strict pull-ups

15 strict HSPU

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8 min AMRAP-

8 lateral box jumps

8 S2OH

The 2013 Reebok CrossFit Games took place this weekend.
Amazing athletes from all around the world battled it out for a top
spot on the podium.  It was exciting to see 4 of the 5 guys from the
Central East make it to the top 10- again! 

WOD 7-26-13

800 m run
21 T2B
21 HR push-ups
400 m run
15 T2B
15 HR push-ups
200 m run
9 T2B
9 HR push-ups

WOD 7-25-13

B.SQ 3-3-3-3-3
------------------
3 min AMRAP-
F.SQ (at 60% of last B.SQ set)
------------------
5 rds-
21 DU
7 HSPU

Angry Gorilla!

WOD 7-24-13

*Skill work
---------------
4 rds-
12 SDHP
8 burpee over the box jumps

WOD 7-23-13

P. Press 3-3-3-3-3
--------------------
14 min AMRAP-
3 thrusters
3 pull-ups
100 m run
6 thrusters
6 pull-ups
100 m run
9, 9.... etc.

WOD 7-22-13

EMOM x 10 - 2 c + j
-----------------------
15 strict pull-ups
15 strict HSPU
-----------------------
1,000 m row
30 OHS
15 Push jerk

WOD 7-19-13

4 x 3 min AMRAP-
12 WB
8 box jumps
4 burpees

WOD 7-18-13

B. Sq 5-5-5-5-5
Super-set with- 5 x 3 (tall) box jumps
---------------------------------------
3 min AMRAP-
Max F.Sq @  60% of last B.Sq
---------------------------------------
21-15-9
Pull-ups
DL

WOD 7-17-13

Skill- body weight movements
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75 KBS (Russian)
50 HRPU
25 T2B
50 HRPU
75 KBS

WOD 7-16-13

P. Press 5-5-5-5-5
--------------------
1,000 m row
then- 5rds
10 S2OH
50 m lunge

WOD 7-15-13

EMOM x 10- 3 c + j
-----------------------
3 rds-
Run "1 lap"
15 thrusters (95/65)

Nick teamed up with one of our CrossFit Teens for the
Indy North Summer Challenge this weekend.  Steven O'neal,
age 15, worked his heart out in every WOD.  We're so proud
of him and the athlete he's becoming! 

Indy North Summer Challenge 7-13-13

Some of our Mad City CrossFitters competed in their first
competition yesterday at CrossFit Indy North.  It was GREAT
to see every athlete push beyond their limits and as a coach, it was
very satisfying to look out and see beautiful form from all of our
Mad City teams!  Awesome job, guys!

Mad City Athletes- Sun's out, Guns out! 

WOD 7-12-13

15 min- HS and MU practice
-------------------------------
EMOM x 10
10 WB + 1 rope climb (sub 3 C2B)

Rhonda and Jim conquered a fear today!  They'll be
walking on those hands before you know it.

WOD 7-11-13

EMOM x 10 - 2 c + j

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

4 rds- 

200 m run

7 T2B

11 burpees

WOD 7-10-13

Press 1-1-1-1-1
------------------
3 min AMRAP- Presses @ 60% of max
------------------
5 rds-
10 weighted step-ups (with DB)
20 sit-ups

WOD 7-9-13

EMOM - 5 min- 3 wallclimbs
*straight into- 3 rds-
 10 DL (185/135)
 15 box jumps (24/18)
 1 wall climb
*straight into-
 1 mile run
 (score is total time)

We're so proud of our CF Teens.  We've got
a great group.  Hardworking and dedicated! 

WOD 7-8-13

F.SQ 1-1-1-1-1
------------------
Good Mornings- 3 x 8
------------------
"Elizabeth"
21-15-9
Squat cleans (135/95)
Ring dips

A few of us at the wet and muddy volleyball tourney
 on Saturday.  A fun time! 

WOD 7-5-13

Every 2 min for 5 sets:
1 DL
1 Sq. Clean
1 F. Sq
2 Jerks

5 rds-
12 T2B
6 wall climbs

The kids sure did enjoy our relay races on Wednesday.
Jackson is a speedy duck! 

Fourth of July WOD

"Daniel"
50 pull-ups
400 m run
21 thrusters (95/65)
800 m run
21 thrusters
400 m run
50 pull-ups

WOD 7-3-13

Press 3-3-3-3-3
------------------
Tabata- push-ups
------------------
Then-
21-15-9
Burpees
KBS

The Moll Family - pushing through another 4:30 WOD

WOD 7-2-13

3 x 4 min AMRAPs (2 min rest)-
15 lateral over the bar jumps
10 hang power clean
5 S2OH

The kids always enjoy a friendly game of DODGEBALL! 

WOD 7-1-13

F. SQ 3-3-3-3-3
-------------------
Good Morning- 5 x 8
-------------------
EMOM x 10
5 DL + max WB (in remainder of minute)

**Announcement:  Our hours this Saturday for the holiday weekend need to be changed.
**We will now be open from 7:30-9:00 am instead.  The volleyball tournament will be starting early!