WOD 3-31-14

F.Sq 2-2-2-2-2
-------------------
12 min AMRAP-
10 SDHP
12 thrusters
*same bar- scale as needed

The Open is officially over after today.  It's been five weeks
of challenging WODs.  For everyone who participated, we
hope you feel that you've grown into a better athlete.  Your
weaknesses have now been exposed-  so get ready to tackle
the rest of the year! 

WOD 3-28-14

2k row
-----------------
EMOM x 10
odd- you choose
even- you chooose
*Pick some weaknesses and hammer them!

Open 14.5 advice!

WOD 3-27-14

Press 3-3-3-3-3
------------------
EMOM x 14-
even- 15 WB
odd- 12 burpees
*scale as needed

WOD 3-26-14

3 rds-
15 HSPU
10 PCL
15 box jumps
10 F. Sq

WOD 3-25-14

Tabata- HS holds
--------------------
10 wallclimbs
Straight into-
10-9-8-7-6....1
KBS
S2OH

WOD 3-24-14

F.Sq 3-3-3-3-3
------------------
EMOM x 5-
5 HPCL
*At top of 5th minute-
12 DL (same weight as HPCL)
24 jumping squats

Announcing Emmett Fory and Walker Alderman... Future
Mad City CrossFitters!

WOD 3-21-14

Skill work- Lsits/Hand stands
--------------------------------
4 rds-
400 m run
20 pull-ups
15 over the box jumps

The Open continues - Cisco and Nick facing off on 14.3 last week.
This week brought another exciting challenge!
What did you think of 14.4?

WOD 3-20-14

Press 5-5-5-5-5
------------------
21-15-9
Sq. clean thrusters
Burpees

WOD 3-19-14

EMOM x 12-
odd- 1 RC (sub 6 *strict pull-ups)
even- 15 KBS
-------------------------------------
3 rds-
30 HRPU
15 SDLHP

The Kumer Family - Love to see them push each other
through their WODs each day! 

WOD 3-18-14

EMOM  x 24-

1- 200 m row
2- 10 push jerks (heavy)
3- 25 m sled pull
4- 5 power clean (same barbell)

WOD 3-17-14

F. Sq 5-5-5-5-5
------------------
10 min AMRAP-
12 F.R lunge
8 T2B

Natasha is back!  And she's looking great!

WOD 3-14-14

EMOM x 10- 3 PCL
------------------------
30 sec on/30 sec off (x5)
Max effort DU
------------------------
2 x 500 m row

Congrats to Char Canida on her 180# DL this week!

WOD 3-13-14

Split Jerk 1-1-1-1-1
----------------------
10 wall climbs
20 T2B
30 SDLHP
40 burpees
30 SDLHP
20 T2B
10 wall climbs

Everyone's pull-ups are getting stronger!  We now have
a few more who can get their chest to the bar with NO band :)

WOD 3-12-14

EMOM x 10-
8 WB + 5 KBS
-------------------
5 rds-
10 thrusters
10 HPCL

WOD 3-11-14

EMOM x 7-
Max unbroken set *strict pull-ups
------------------------------------
5 rds-
15 ring push-ups
400 m run

14.2 was a doozy.  A great, but challenging combination
of movements.  Awesome work to all who completed it!

WOD 3-10-14

DL 1-1-1-1-1
-----------------
12 min AMRAP-
5 burpees
5 DB snatch (each arm)
5 S2OH

We're loving the warmer weather at CFK!

WOD 3-7-14

EMOM x 12- 1 clean + 1 p. jerk
------------------------------------
5 rds-
3 MU (sub 9 C2B)
6 thrusters
12 FR lunge

Open 14.2 has been announced... Are you ready?!

WOD 3-6-14

Split Jerk 2-2-2-2-2
-----------------------
3 rds-
15 S2OH
15 T2B

*mobility

WOD 3-5-14

30 F.Sq (155/105)
Straight into-
9-7-5
Wall climbs
HPCL

An old pic... but a great quote on his shirt.
"The good Lord gave you a body that can stand
most anything.  It's your MIND you have to convince."

WOD 3-4-14

EMOM x 10-
1- max set strict pull-ups
2- 5 strict press
----------------------------
EMOM x 10-
1- Max effort DU
2- 10 OHS

Open WOD 14.1 is in the books.  Great job to all of our
athletes participating!

WOD 3-3-14

DL 2-2-2-2-2
----------------
10-9-8-7-6-5-4-3-2-1
DL
Burpee Box jumps