WOD 5-27-15

F. Sq 2-2-2-2-2
----------------------
21-15-9
DL (225/155)
WB (20/14)
KBS (53/35)

Memorial Day "Murph" Challenge 2015

WOD 5-26-15

*Strict Press 10-10-10
-------------------------------
5 rds- 30 sec on/30 sec off
T2B
S2OH (115/75)

CrossFit Kid, Nate Hamby, cranking out his squats on his first
Mini "Murph" yesterday.  Great work!  

WOD 5-22-15

5 min - max burpees
4 min - max KBS
3 min - max Sq Cl Thrusters
2 min - max DU
1 min - max S2OH

WOD 5-21-15

EMOM x 12- 1 PCL
---------------------------
EMOM x 12- 1 Jerk

WOD 5-20-15

1000 m row
then- 6rds
12 pull-ups
8 box jumps (24/20)

WOD 5-19-15

Skill- rope climbs
-------------------------
3 rds-
800 m run
25 WB

WOD 5-18-15

F.Sq 3-3-3-3-3
---------------------
12 min AMRAP-
8 HPCL
16 mtn. climber (8 each leg)

WOD 5-15-15

Tabata- air squat
*immediately after Tabata-
1-2-3-4-5-6-7-8-9-10
Burpee
S2OH (155/105)

WOD 5-14-15

EMOM x 10- 3 T&G PCL + 1 Jerk
-----------------------------------------------
EMOM x 12-
1- 12 SDLHP
2- Max DU

WOD 5-13-15

EMOM x 10- 5 strict C2B
----------------------------------
4 rds-
7 T2B
11 F.Sq (155/105)
14 sit-ups

WOD 5-12-15

150 KBS for time
*200 m run every time
you drop the KB

WOD 5-11-15

F.Sq 5-5-5-5-5
---------------------
10 min AMRAP-
8 ring dips
12 OHS

We had a great time at the Molly on Saturday.  Awesome job
to all of our Mad City athletes!  You guys are amazing!

WOD 5-8-15

25 pull-ups
50 DB thrusters
75 push-ups
100 DU

Flashback to "Molly" 2013.  See you on Saturday for this year's
big race!

WOD 5-7-15

5 rds-
*3 min rest btw
400 m row
400 m run

Big congrats to our April member of the month- Emily Schafer!
Keep working hard with that smile on your face.  You add so much
to our community at Mad City.  Congratulations!

WOD 5-6-15

EMOM x 21-
(rotate movements)
1- 30 m sled pull
2- 10 box jumps overs (24/20)
3- max unbroken set (strict) HSPU

WOD 5-5-15

EMOM x 10- 2 cleans + 1 jerk
----------------------------------------
7 min AMRAP-
3, 6, 9, 12, 15....
PCL + J
T2B

Mother/daughter squat cleans... does it get any better?!

WOD 5-4-15

Press- Find 1 RM
---------------------------
4 rds-
*1 min rest btw
100 m Farmers' Walk
200 m run
15 plate burpees

Can't help but notice how much Gregg is improving!  His hard work
and consistency is paying off.  Keep it up, Gregg!