DB Press 5 x 6
---------------------
8 min AMRAP-
10 DB HPCL
20 air squats
Thursday, January 29, 2015
Wednesday, January 28, 2015
WOD 1-29-15
5 sets of: 1 PP + 1 P. Jerk + 1 S. Jerk
*work to max
-------------------------------------------------
12 min AMRAP-
6 p. press
12 pull-ups
18 DU
*work to max
-------------------------------------------------
12 min AMRAP-
6 p. press
12 pull-ups
18 DU
WOD 1-28-15
Monday, January 26, 2015
WOD 1-27-15
Thursday, January 22, 2015
Wednesday, January 21, 2015
WOD 1-21-15
Tuesday, January 20, 2015
WOD 1-20-15
Thruster 5 x 3 @ 90% of 3rm
---------------------------------------
10-8-6-4-2
Burpee over the box jump (30/24)
DB snatch *heavy
---------------------------------------
10-8-6-4-2
Burpee over the box jump (30/24)
DB snatch *heavy
Monday, January 19, 2015
WOD 1-19-15
Skill-
30 strict T2B
30 strict HSPU
*partition as needed
-----------------------------
4 rds-
(1 min rest btw rds)
20 KBS
20 KB lunges
30 strict T2B
30 strict HSPU
*partition as needed
-----------------------------
4 rds-
(1 min rest btw rds)
20 KBS
20 KB lunges
Thursday, January 15, 2015
WOD 1-16-15
DB Press - 3 x 10
--------------------------
"Joe"
8 rds-
100 m run
16 WB
*3 burpees EMOM
--------------------------
"Joe"
8 rds-
100 m run
16 WB
*3 burpees EMOM
Tuesday, January 13, 2015
Monday, January 12, 2015
WOD 1-13-15
15 min- find 3RM Thruster
------------------------------------
-20 F.Sq for time @ 3RM thruster weight
------------------------------------
21-15-9
S2OH
box jump
------------------------------------
-20 F.Sq for time @ 3RM thruster weight
------------------------------------
21-15-9
S2OH
box jump
Sunday, January 11, 2015
WOD 1-12-15
Tabata- DU
1 min rest
Tabata- HS hold
-----------------------
18 min AMRAP-
4 Pcl
8 pull-ups
12 sit-ups
1 min rest
Tabata- HS hold
-----------------------
18 min AMRAP-
4 Pcl
8 pull-ups
12 sit-ups
Thursday, January 8, 2015
WOD 1-9-15
15 min- find 1RM DL
------------------------------
3 rds-
1:00 on/:30 off
-HPCL
-lunges
-S2OH
-T2B
------------------------------
3 rds-
1:00 on/:30 off
-HPCL
-lunges
-S2OH
-T2B
Wednesday, January 7, 2015
WOD 1-8-15
Tuesday, January 6, 2015
WOD 1-7-15
"Front Squat Medley"
Max effort F.Sq at (185/135)
Max effort F.Sq at (135/95)
Max effort F.Sq at (95/65)
*Go straight into the next set
Cash out- 50 bar facing burpees
Max effort F.Sq at (185/135)
Max effort F.Sq at (135/95)
Max effort F.Sq at (95/65)
*Go straight into the next set
Cash out- 50 bar facing burpees
Monday, January 5, 2015
WOD 1-6-15
EMOM x 10-
1- 10 back ext.
2- 10 sit-ups
----------------------
5 min AMRAP-
30 DU
15 HRPU
*at 6 min mark-
"Death by Ring Dips"
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madcitycrossfit
1- 10 back ext.
2- 10 sit-ups
----------------------
5 min AMRAP-
30 DU
15 HRPU
*at 6 min mark-
"Death by Ring Dips"
Are you following us on Instagram and Twitter?
madcitycrossfit
Sunday, January 4, 2015
WOD 1-5-15
Thursday, January 1, 2015
WOD 1-2-15
DL 3-3-3-3-3
-----------------------
2k row - for time
-----------------------
2 rds (for completion)
15 ring dips
15 pull-ups
30 DU
-----------------------
2k row - for time
-----------------------
2 rds (for completion)
15 ring dips
15 pull-ups
30 DU
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