WOD 6-30-15

Skill- Rope Climbs
----------------------------
4 rds-
100 m FR carry
200 m run with plate
:30 OH barbell hold

WOD 6-29-15

1 CL + 1 Hcl + 2 jerks every :90 x 7 sets

-----------------------------------------------------

9-15-21

Burpee

Thruster (95/65)

Might as well smile to get through the pain.  Workin' those glutes!

WOD 6-26-15

Tabata- Russian Twists
--------------------------------
 4 rds-
10 Ring dips
10 OHS
30 DU

How's this for a throwback Thursday?  Here's a glimpse of
what MCCF looked like a few years back.  Just a tiny box
(less than half our size now)  I spy a few clients who still
support us today!  Who do you see?

WOD 6-25-15

1 H.CL every :30 x 15 rds
------------------------------------
21-15-9
DB G2OH
pull-ups

Early morning warriors

WOD 6-24-15

400 m run
15-12-9
Burpee
KBS (70/53)
800 m run
12-9-6
Burpee
KBS
400 m run

WOD 6-23-15

EMOM x 10- 1 Pcl + 2 CL
-----------------------------------
3 rds-
30 WB
15 T2B

WOD 6-22-15

Pull-up (progressions) 5 x max effort set
---------------------------------------------------
8 min AMRAP-
10 DL
10 FR lunges
10 push jerk
*axel bar

Thought this was a good one to share for Fathers' Day and
for Coach Nick's birthday! Happy birthday, Nick.

WOD 6-19-15

4 rds-
600 m run
10 PCL + J (115/75)
15 WB (20/14)

WOD 6-18-15

Strength Day!

Bench Press- work to 1RM
------------------------------------
5 x 3 @ 80% of 1RM
------------------------------------
5 x max effort strict pull-ups

WOD 6-17-15

Skill- L-sits
------------------
"Diane"
21-15-9
DL (225/155)
HSPU

Great work on your front squats this week.  Your hard work
paid off!

WOD 6-16-15

3 HPCL- EMOM  x 7
--------------------------------
3 x 4 min AMRAP-
*1 min rest btw
7 burpee box jump (24/20)
10 DB snatch

Our 5:15 class has been hoppin' lately!

WOD 6-15-15

F.Sq 1-1-1-1-1
---------------------
"Fran"
21-15-9
Thrusters
Pull-ups

Congrats to our May member of the Month- Brian McCain!
Always faithful at our 7:45 class.  Keep working hard, Brian
and thanks for all of your support through the years.

WOD 6-12-15

20 min AMRAP-
7 ring push-ups
14 med ball cleans
21 DU

WOD 6-11-15

Every :90 x 6 sets-
3 T&G Pcl + 2 Jerks
-----------------------------
1000 m row
Then- 3 rds-
8 SDLHP
12 PCL

WOD 6-10-15

Skill- max height box jump
-------------------------------------
200 m run
21 P.Jerk (155/105)
21 Box jumps (30/24)
400 m run
15 P.Jerk
15 Box jumps
800 m run
9 P.Jerk
9 Box jumps

WOD 6-9-15

EMOM x 21-
1- 12 T2B
2- 14 FR Lunge
3- 16 KBS

WOD 6-8-15

F.Sq 3-3-3-3-3
---------------------
3 x 3 min AMRAP-
5 DL (225/155)
10 burpees

Our summer session of CrossFit Kids and Teens kicks off
this week!  Can't wait to see the gains they make!

WOD 6-5-15

15 min- 1 P.Press + 1 PJ + 1 Sp.J
*Find max for complex
-----------------------------------------------
5 rds-
100 m farmers' walk
20 WB

If you haven't seen this shot yet... it was one of the greatest
moments of the weekend.  Nick is humbled by the amazing
amount of love and support he received from his Mad City family.

WOD 6-4-15

4 rds-
400 m row
50 DU
400 m run
*rest 3 min between rds

Chad and Brian putting in work at the 6:15

WOD 6-3-15

OHS- work to 10RM
-----------------------------
9 min AMRAP-
7 Burpee box jumps (24/20)
11 P. Press (95/65)

What an amazing group!  Best in the whole crowd.

WOD 6-2-15

EMOM x 10-
10 Rus. KBS
---------------------
21-15-9
Pull-ups
SDLHP (95/65)
Sit-ups

Amanda is one of our newest clients and she's off to a
great start!

WOD 6-1-15

Getting caught up!  Sorry to get behind on posts.
What a busy, but wonderful weekend at Regionals!

F.Sq 5-5-5-5-5
--------------------
Parter WOD
5 rds-
P1) 80 m sled pull
P2) Max PCL + J (155/115)