Tuesday, November 26, 2013

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)

Monday, November 25, 2013

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?  ;)

Friday, November 22, 2013

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. 

Thursday, November 21, 2013

WOD 11-21-13

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



Wednesday, November 20, 2013

WOD 11-20-13

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


Tuesday, November 19, 2013

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



Monday, November 18, 2013

WOD 11-18-13

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

Thought this was appropriate for today...

Saturday, November 16, 2013

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!

Thursday, November 14, 2013

WOD 11-14-13

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


Wednesday, November 13, 2013

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!

Tuesday, November 12, 2013

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!

Monday, November 11, 2013

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!


Friday, November 8, 2013

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!



Wednesday, November 6, 2013

WOD 11-6-13

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


Tuesday, November 5, 2013

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


Friday, November 1, 2013

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)