WOD 9-30-13

4 x max effort pull-ups (strict)
4 x max effort HSPU (strict)
------------------------------
800 m run
Then- 4 rds
12 F. Sq
12 pull-ups

WOD 9-28-13

Run a 5k for time

It was a great morning for a run!  So proud of everyone who finished.  

We had so many Mad City CrossFitters who placed in their age groups

and/or PR'ed their 5k time!  (Pretty impressive, considering the huge hill in 

the middle of the course)  Way to go!  

Nothing better than a CrossFit family! 

WOD 9-27-13

Bench 3-3-3-3-3
-------------------
2 k row for time
-------------------
Skill work/mobility

WOD 9-26-13

EMOM x 20

Odd- 10 S2OH
Even- 10 box jumps

The kids have gotten so much better at wallballs!
More coordination AND accuracy! 

WOD 9-25-13

B. SQ 2-2-2-2-2
Then- Max effort set at 60% of last set
(1 attempt)
------------------------------------------
12 min AMRAP-
100 m run
50 m farmers' walk

WOD 9-24-13

5 min- Accumulate HS hold
------------------------------
3 rds-
30 sit-ups
30 pull-ups
15 tuck jumps

WOD 9-23-13

35 strict pull-ups
30 strict HSPU
-------------------
5 rds-
11 DB thrusters
7 burpees

WOD 9-20-13

Bench press 5-5-5-5-5
-------------------------
30 T2B
60 DU
90 OH plate lunges (45/25)
60 DU
30 T2B

WOD 9-19-13

EMOM x 20
Odd- 5 hang power clean
Even- 12 WB

We are just in LOVE with back squat AMRAPs.... right?? 

WOD 9-18-13

B. SQ 3-3-3-3-3
-------------------
3 min AMRAP- B. Sq  (@ 60% last set)
-------------------
7 min AMRAP-
3 DL
7 ring dips

WOD 9-17-13

Skill practice- TGU
----------------------
8 rds-
200 m run
10 burpee box jumps

CrossFit Teen Patrick Knight working hard on farmers' walks.
(notice that beautiful flat back!)  This boy's a joy to coach! 

WOD 9-16-13

30 strict pull-ups
25 strict HSPU
-------------------
"Fran"
21-15-9
Thrusters (95/65)
pull-ups

Flag football season was kicked off this weekend.  Such a
fun time watching our Mad City boys play!  

WOD 9-13-13

4 x 3 min AMRAP-
*1 min rest between
15 DU
10 pull-ups
5 DL

WOD 9-12-13

Split Jerk 1-1-1-1-1
----------------------
B.Sq 5-5-5-5-5
----------------------
3 min AMRAP @ 50-60% of last B.Sq set
----------------------
3 x 6 Wide leg good mornings

WOD 9-11-13

"Holleyman"
 30 rds-
 5 WB (20/14)
 3 HSPU
 1 P. clean (225/155)

Chalk Monster! (Nick said he'll let her slide) 

WOD 9-10-13

Skill practice- TGU
----------------------
15 min AMRAP-
400 m run
15 KBS
10 box jumps

Great noon class yesterday!

WOD 9-9-13

30 strict pull-ups
25 strict HSPU
--------------------
21-15-9
T2B
HRPU
P. Press (115/85)

HOTSHOTS 19 - WOD 9-7-13

"Hotshots 19"
 6 rds-
 30 air squats
 19 power cleans (135/95)
 7 strict pull-ups
 400 m run

WOD 9-6-13

4 rds-
14 (behind neck) thrusters
7 -1 arm KBS (each arm)

Teamwork

WOD 9-5-13

Split Jerk 2-2-2-2-2

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

Partner WOD- 

800 m farmers walk (switch as needed)

400 m sled pull

Putting the skills they've learned at CrossFit
Kids into real life practice! 

Hotshots 19 Hero WOD- Coming Saturday, September 7th!

SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS

Mad City CrossFit will hold a workout Saturday Sept. 7th for the Nineteen members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. You can make a donation to support the families of the lost heroes. 100% of the donations will be distributed to the families. Our certified CrossFit coaches will be on hand to demonstrate and teach proper movements. There will be no charge for the workout with your donation. Anyone can come, all movements and weights will be scaled to the participants experience level. We will have WODs at 8, 9 and 10 am.  Please come show your support.


"Hotshots 19"

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

WOD 9-4-13

EMOM x 12 -
1 power clean + 1 h. power clean
------------------------------------
12 min AMRAP-
10 pull-ups
25 m OH DB carry
25 m F. rack DB lunge

WOD 9-3-13

4 rds (1 min rest  btw each) -
400 m run
12 S2OH
12 box jumps

WOD 9-2-13

30 strict pull-ups
20 strict HSPU
-------------------
30-20-10
WB (20/14)
Burpees

"Jack"