WOD 11-27-13

"Filthy 50"

50 box jumps (24/20)
50 jumping pull-ups
50 KBS (35)
50 Walking lunges
50 K2E
50 Push press (45/35)
50 Back ext.
50 WB (20/14)
50 burpees
50 DU

Happy Thanksgiving!

Remember- Closed on Thursday.  Open Gym on Friday from 9-11 am.  Regular Hours Saturday.

WOD 11-26-13

Thruster 3-3-3-3-3
---------------------
5 rds-
5 B.Sq
7 HPCL
9 DL

Don't forget!  Tomorrow our Mad City turkey tradition lives on with "Filthy 50"!
Get excited! (Regular Adult Class Schedule)

WOD 11-25-13

Push Press 3-3-3-3-3
------------------------
12 min AMRAP-
7 OHS
11 S2OH
15 pull-ups

I have never seen someone so excited to do jumping jacks!
Where's this enthusiasm in our adult classes?  ;)

WOD 11-22-13

4 x 400 m row
----------------
Snatch work

 

 

Since nutrition is such an important part to an athlete's training program, this is an
appropriate post for today.  Find what works for YOU and go with it.  If it gives you
the results you want and makes you feel how you want to feel, stick with it!  We're all
different, after all. 

WOD 11-21-13

Thruster 5-5-5-5-5
---------------------
8 min AMRAP-
7 DL
5 HSPU

WOD 11-20-13

50 Front rack lunges
75 DU
100 air squats
75 DU
50 Front rack lunges

WOD 11-19-13

Push Press 5-5-5-5-5
-----------------------
3 rds-
5 S2OH
10 HRPU
Immediately into 3 rds-
5 Hang power clean
10 burpees

WOD 11-18-13

EMOM x 10 - 10 KBS
--------------------------
10 min AMRAP-
12 DB thrusters
12 T2B

Thought this was appropriate for today...

WOD 11-15-13

Bench Press 1-1-1-1-1
-------------------------
Death by Power clean
*1 min rest
Death by Wall climb

The K4 class from the Christian Academy
of Madison, enjoyed their field trip to
Mad City CrossFit!

WOD 11-14-13

EMOM x 12- 1 clean + 2 jerk
---------------------------------
"Annie"
50-40-30-20-10
Sit-ups
DU

WOD 11-13-14

B. Sq 1-1-1-1-1
------------------
7 min AMRAP-
10 HR push-ups
5 DB G2OH

Our CF Teens just love those HR push-ups!

WOD 11-12-13

EMOM x 30
1. 6 DL
2. 12 jumping sq (weight optional)
3. 24 lateral over bar jumps

One of the most motivational (and Godly) movies out there.
If you haven't seen "Facing the Giants", get your family
together and watch!

WOD 11-11-13

Tabata- HS hold
-------------------
10 rds of-
1 min on/30 sec off -
F Sq.
Hang P. cl
(Each movement completed five times)

A few of our boys around mile 10 of their mini yesterday.
Thanks Ben and Jeremy for staying with Nick for moral
and 'mental' support! Everyone did GREAT!

WOD 11-8-13

Bench press 2-2-2-2-2
-------------------------
"Lynne"
 5 rds-
 Max effort set- bench press (body weight)
 Max effort set- pull-ups
*Rest 2 min between rds

So impressed yesterday!  Everyone's Olympic lifts have
come so far!  Keep working hard!

WOD 11-7-13

Olympic Lifting Day!

WOD 11-6-13

B. Sq 2-2-2-2-2
-------------------
1 rd-
400 m farmers' walk
75 med ball cleans

WOD 11-5-13

EMOM x 20
Odd- 8 burpee over the box jumps
Even- 8 ring dips

WOD 11-4-13

Tabata- sit-ups
*Rest
3 rds-
10 push press
10 front rack lunges
Max set- unbroken WB
(score is time and # of WB)

Words of wisdom

WOD 11-1-13

Bench 3-3-3-3-3
---------------------
For completion: (20 min cap)
10-9-8-7-6-5-4-3-2-1-

Ring dips
Pull-ups
Push-ups
BB row (sub ring row if needed)