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.

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)

WOD 5-28-14

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

'Enjoying' some mobility time

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

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

WOD 5-21-14

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

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"

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!

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!)

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"

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!

WOD 5-9-14

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

Welcome back, Megan!

WOD 5-8-14

Mobility

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.

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

WOD 5-5-14

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

WOD 5-2-14

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

WOD 5-1-14

3 rds-
Run 2 laps
20 OH lunges
30 HRPU