WOD 4-29-16

"Helen"
3 rds-
400 m run
21 KBS
12 pull-ups

WOD 4-28-16

1,000 m row
750 m row
500 m row
250 m row
*20 jumps squats in between each

We'll be replacing our "Easy" and KB MCCF shirts with a
newer look soon.  There are still a few of these originals in
stock.  Get 'em while they last!

WOD 4-27-16

EMOM x 7-  1 Sn + 2 OHS
--------------------------------------
7 min AMRAP-
7 T2B
14 sit-ups
21 DU

WOD 4-26-16

3 rds-
30 burpees
50 WB

Did somebody say wallballs?! No cherry pickin' y'all  ;)

WOD 4-25-16

EMOM x 10- 1 Hcl + 1 FSq + 1 Jerk
-------------------------------------------------
4 rds-
40 m R arm farmers' carry
40 m L arm farmers' carry
15 P. Jerk

WOD 4-22-16

6 rds-
10 P. Jerk
20 KBS
30 DU

WOD 4-21-16

OHS 5-5-5
F.Sq 3-3-3
B.Sq 2-2-2

WOD 4-20-19

Every :30 x 10 min-
1 hang snatch
----------------------------------
15-12-9-6-3
DL
Ring dips

Cheri is doing a great job!  She's become of our regular 5:15ers!

WOD 4-19-16

3 rds-
2:00- 100 m run + max WB
*1 :00 rest
2:00- 100 m run + max HSPU
*1:00 rest
2:00- 100 m run + max pull-ups

WOD 4-18-16

EMOM x 12-
1 PCL + 1 CL
-----------------------
4 rds-
7 Pcl
11 over the bar burpees

WOD 4-15-16

5 rds-
100 m farmers walk
20 WB

WOD 4-14-16

2 x 800 m run
2 x 400 m run
2 x 200 m run
*1 min rest between each run
*score is total time

Awesome form, Erin!

WOD 8-13-16

EMOM x 10- 2 PSN
-----------------------------
21-15-9
OHS (96/65)
pull-ups
push-ups

So happy to have Casey back with us!

WOD 4-12-16

20 min AMRAP-
10 DB P.Press
10 box jumps
10 SDLHP

WOD 4-11-16

Every 90 sec x 6 sets-
1 CL + 1 HCL + 1 FSq + 1 Jerk
-------------------------------------------
3 rds-
10 sq cl thrusters (135/95)
20 T2B

WOD 4-8-16

EMOM x 18-
1- 10 HPCL
2- 10 over bar burpees
3- 20 sit-ups

Flash back Friday to "Molly" 2013.  Don't forget to order
your 2016 shirt by tomorrow!

WOD 4-7-16

5 sets- 2 P. Jerk + 1 Sp. Jerk
--------------------------------------
A.) 3 x 15 KB row
B.) 3 x 15 skull crusher

WOD 4-6-16

EMOM x 8- 1 PSN + 1 SN
------------------------------------
2:00- max wall climbs
*straight into
Death by Jumping Lunge (1,1,2,2...)
*must do 5 KBS before each set of lunges begins

WOD 4-5-16

4 rds-
1 min rest btw
10 DL
15 pull-ups
20 DU

Our March Member of the Month is Brittani Groff! Thanks
for always being so encouraging and supportive of others. We
couldn't imagine Mad City without you!

WOD 4-4-16

EMOM x 10- 2 CL + 2 jerk
----------------------------------------
9 min AMRAP-
FSq ladder 1, 2, 3, 4, 5...
*5 ring dips between each rd