WOD 1-30-15

DB Press 5 x 6
---------------------
8 min AMRAP-
10 DB HPCL
20 air squats

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

WOD 1-28-15

3 min AMRAP-
Max V-ups
-----------------------
EMOM x 18-
1- 2 Sq cl + J
2- 10 bar facing burpees
3- 15 KBS

We've had some good looking groups lately!

WOD 1-27-15

Thruster- 4 x 4 @ 90% of 3RM
-----------------------------------------
4 rds-
15 thrusters
15 box jumps

Squat work!

WOD 1-26-15

750 m row
then-
5 rds-
10 SDLHP
10 T2B

WOD 1-23-15

DB Press 4 x 8
---------------------
5 rds-
10 ring dips
10 OHS

WOD 1-22-15

Tabata-
Sit-ups
HRPU
--------------------
10 min AMRAP-
10 HPCL
8 B. Sq
6 S2OH

WOD 1-21-15

Skill- L-sit holds
------------------------
6 rds-
15 WB
10 pull-ups
5 DL

Harley chipping away at her Daddy's WOD last week.
"Joe"

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

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

Here's a photo from one of Nick's WODs from this weekend's
Wadapalooza competition in Miami.  How about doing rope
 climbs with that view?!  He ended up taking first
 in the men's RX division. Congratulations, Nick!

WOD 1-16-15

DB Press -  3 x 10
--------------------------
"Joe"
8 rds-
100 m run
16 WB
*3 burpees EMOM

Today marks the 12th anniversary of "Uncle Joe's" accicdent
that left him in a semi coma.  Joe is Coach Holly's brother.
This WOD is to honor him.  Be thankful you can run and do
those horrible wallballs and burpees.  There are some who can't...

WOD 1-15-14

Split Jerk 3-3-2-2-1-1
----------------------------
9 min AMRAP-
15 DL
10 ring push-ups

WOD 1-14-15

EMOM x 21-
1- 2 rope climbs
2- Max unbroken T2B
3- 12 KB lunge

WOD 1-13-15

15 min- find 3RM Thruster
------------------------------------
-20 F.Sq for time @ 3RM thruster weight
------------------------------------
21-15-9
S2OH
box jump

WOD 1-12-15

Tabata- DU
1 min rest
Tabata- HS hold
-----------------------
18  min AMRAP-
4 Pcl
8 pull-ups
12 sit-ups

WOD 1-9-15

15 min- find 1RM DL
------------------------------
3 rds-
1:00 on/:30 off
-HPCL
-lunges
-S2OH
-T2B

WOD 1-8-15

EMOM x 10- 2 Pcl + 1 P. Jerk
------------------------------------------
Every 4:00 x 4 rds-
400 m row
20 DB Snatch

CrossFit kiddos working on their
front squats

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

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"


Are you following us on Instagram and Twitter?  
madcitycrossfit

WOD 1-5-15

P. Press - 10 min to find 1RM
---------------------------------------
30-20-10
Over the box jump
pull-ups

This sweet girl is so fun to coach!  NOTE: Our next CrossFit Kids
session will start Monday, January 12th.

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

Don't forget- we'll be having a farewell party
for Rodrigo Friday (tonight) at 6:30 pm. Food
and drinks will be provided. He'll be leaving to go
home to Brazil this weekend.  We've enjoyed
having him with us at Mad City!