Friday, May 30, 2014

WOD 5-30-14

400 m run
10 wall climbs
400 m farmers walk
10 wall climbs
400 m run

Kate Canida was welcomed into the world earlier this week,
Rebekah is the next CrossFit Mom on our list!  Little Mia
should be arriving soon.

Thursday, May 29, 2014

WOD 5-29-14

EMOM x 10-
odd- max effort strict pull-up
even- max effort HSPU
-------------------------------
5 x 3 min AMRAP
12 thruster
12 T2B
(1 min rest btw)




Wednesday, May 28, 2014

WOD 5-28-14

F.Sq 2-2-2-2-2
------------------
4 rds-
21 KBS
15 burpees
9 S2OH

'Enjoying' some mobility time

Tuesday, May 27, 2014

WOD 5-27-14

EMOM x 10 - 1 PCL + 1 HPCL + 2 PJerk
-----------------------------------------------
5 rds-
12 box jumps
10 DL

Becky at 39 weeks.... still doing Memorial Day "Murph"
with the rest of the crew.  (Modified version of course ;) 


WOD 5-26-14

"MURPH"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run


Friday, May 23, 2014

WOD 5-23-14

3 x 12 - back ext.
3 x 12 - weighted sit-up
--------------------------
4 rds-
*Rest 2 min between
15 box jumps
10 HPCL
Run 1 lap




WOD 5-22-14

Mobility Day

Wednesday, May 21, 2014

WOD 5-21-14

EMOM x 10- 3 PCL
------------------------
4 x 3 min AMRAP-
10 DL
20 WB
30 KBS (Russian)




Tuesday, May 20, 2014

WOD 5-20-14

EMOM x 10-
1-5  - 200 m row
6-10 - 10 strict pull-ups
---------------------------
EMOM x 10-
1-5 - 40 m sled pull
6-10 - 10 S2OH

"Team Fory"


Monday, May 19, 2014

WOD 5-19-14

FSq 3-3-3-3-3
-----------------
21-15-9-6-3
HSPU
FSq
Bar facing burpees
*20 min cap

It was a great weekend at the Central East Regional!  He fought
till the final round, and we are SO proud of him.  Way to go, Nick!

Thursday, May 15, 2014

WOD 5-15-14

EMOM x 12- 1 PCL + 2 push jerk
--------------------------------------
500 m row
then-
21-15-9
Pull-ups
WB

It's that time of year again.  Nick will compete at the Central
East Regional this weekend.  The work has been put in,
preparation is done, prayers have been sent and so much
support has been given to him.  Thank you, Mad City CrossFitters,
for all you have done!

*Weekend hours-  NO CF Teens tonight, CLOSED Friday and Saturday.
   Regular hours on Monday.


WOD 5-14-14

Tabata- Ring holds
--------------------
3 rds-
1:00 burpees
1:00 T2B
1:00 ring dips
1:00 DU
1:00 rest
*Keep total rep count

We modified to a walk for the "Molly" this year, but had a
blast doing it!  (We missed you Natasha!)



Tuesday, May 13, 2014

WOD 5-13-14

5 x max MU
or
5 x max *strict pull-ups
--------------------------
5 rds-
10 S2OH
20 KBS

Another great year at the "Molly"

Monday, May 12, 2014

WOD 5-12-14

FSq 5-5-5-5-5
-----------------
Tabata-
Push-up
Goblet sq.
Mtn. Climber
Sit-up

It's here!  The Central East Regional starts Friday...
He's READY!

Friday, May 9, 2014

WOD 5-9-14

EMOM x 12 - 2 HPCL + 1 jerk
-----------------------------------
Death by thruster

Welcome back, Megan!

Wednesday, May 7, 2014

WOD 5-7-14

200 m farmers' walk
800 m run
100 m lunge
800 m run
200 m farmers' walk

Monday.  Post WOD.
I think you'll like today's a little better, Mike.

Tuesday, May 6, 2014

WOD 5-6-14

5 min- Max *strict pull-ups
3 min- Max HRPU
-----------------------------
2 x 4 min AMRAP-
(2 min rest btw)
3 pcl
7 burpees

Testing out regional WOD #5

Monday, May 5, 2014

WOD 5-5-14

FSq 7-7-7-7-7
------------------
EMOM x 10-
5 DL + max effort WB



Friday, May 2, 2014

WOD 5-2-14

EMOM x 12- 1 DL + 1 PCL + 1 FSq
-----------------------------------------
8 min AMRAP-
5 DL
10 box jumps


Thursday, May 1, 2014