WOD 1-31-14

EMOM x 12 - Your choice
1 PCL + 1 HPCL + 1 Jerk
or
2 PSN + 1 OHS
--------------------------------
7 rds-
5 DL
10 Box jumps

WOD 1-30-14

Push Jerk 2-2-2-2-2
-----------------------
12 min AMRAP-
Burpee
Sit-up
*do 1 burpee to every two sit-ups- ladder style
(1,2 - 2,4 - 3,6 - 4,8 - etc...)

WOD 1-29-14

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

WOD 1-28-14

5 x 10 *strict pull-ups
-----------------------
5 min AMRAP-
10 pull-ups
10 R. arm DB snatch
*2 min rest
5 min AMRAP-
6 T2B
10 L. arm DB snatch

WOD 1-27-14

B.Sq 2-2-2-2-2
-------------------
5 rds-
21 KBS
15 goblet squat
9 HRPU

WOD 1-24-14

EMOM x 12- 2 power clean
-------------------------------
"Lynne"
 5rds-
 Max effort bench press (bodyweight)
 Max effort pull-ups
 *3 min rest btw rounds

Becky and Nick are now "shoe buddies".  She tried out his
red nanos earlier this week.  haha

WOD 1-23-14

Tabata-
Cal Row
Jumping lunge
Slamball
Mountain Climber
Dead hang on bar

WOD 1-22-14

Push Jerk 3-3-3-3-3
-----------------------
10 DL
20 T2B
30 sit-ups
40 jump squats
30 sit-ups
20 T2B
10 DL

The Maddox team working hard at 7:45

WOD 1-21-14

B.Sq 3-3-3-3-3
------------------
10 min AMRAP-
10 HPCL
 8 B. Sq
 6 S2OH

WOD 1-20-14

"Joe"
8 rds-
100 m run
16 WB
*3 burpees EMOM

Today's WOD is to honor my brother, Joe.  11 years ago, on 1-16-03,
he was involved in an awful car accident that left him in a semi-coma.
Today,  he is cared for completely by my parents.  It is our hope that
he will one day be able to do all of these crazy WODs with us!
Thank you for honoring him today. -Holly 

WOD 1-17-14

EMOM x 12 - 1 clean + 1 H. clean
--------------------------------------
10 rds-
7 ring dips
7 over the box jumps

WOD 1-16-14

EMOM x 5 - 10 WB + 5 KBS
After 5th minute-
4 rds-
10 T2B
15 jumping lunges (each leg)

WOD 1-15-14

P. Jerk 4-4-4-4-4
----------------------
3 x 1:00 DU (30 sec rest btw)
Then-
5 rds-
15 HPCL
10 S2OH

WOD 1-14-14

HS Practice
--------------
Buy in- 20 HSPU
4 rds-
10 DL
15 Burpees
Cash out- 20 HSPU

WOD 1-13-14

B.Sq  4-4-4-4-4
-------------------
5 rds-
15 WB
30 arm to arm KBS

One of many pictures from this past weekend- Taken at the the
2014 Great Lakes Invitational.  Nick competed with some of the
best in the central east - and best in the world, for that matter.
The comeback he made from being ranked about 35th on day
one to rising up to the top 8 by day three was outstanding.  So much
heart was shown.  Never quit, just keep trying and show them
what you're made of.  

WOD 1-10-12

EMOM x 12- 1 clean + 1 F. Sq
----------------------------------
21-15-9
Ring dips
DL

WOD 1-9-14

"Wittman"
 7 rds-
 15 KBS (53/35)
 15 P.CL (95/65)
 15 box jumps (24/20)


U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

WOD 1-8-13

Push Jerk 5-5-5-5-5
-----------------------
20 OHS
40 pull-ups
20 F.R lunges
40 T2B
20 thrusters

More progress for Amy!

WOD 1-7-13

EMOM x 12 -
Odd- 7 strict pull-ups
Even- 14 sit-ups
-----------------------
12 min AMRAP- (ladder by 2)
WB
Burpees
(2,2-3,3-4,4-6,6...etc)

WOD 1-6-13

B. SQ 5-5-5-5-5
----------------------
3 x 1 min plank hold
----------------------
5 rds-
12 SDHP (115/75)
10 P. Press

WOD 1-3-14

1,000 m row - for time
-------------------------
100 KBS - for time
-------------------------
Weakness work!

WOD 1-2-14

HAPPY NEW YEAR!

Thruster 1-1-1-1-1
--------------------
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

You've been working hard on your strength elements for weeks.
This week, you finally get a chance to test your 1 reps!
Come see how much stronger your thruster has gotten today.