Tuesday, May 31, 2016

WOD 6-1-16

B.Sq 4 x 3- Pause rep 1
------------------------------------
3 rds-
20 thrusters
20 T2B

Have you noticed any progress with your pull-ups yet?  Strict movement
makes for great practice and practice makes PROGRESS!

WOD 5-31-16

3 x 1:00 HS Hold
-------------------------
3 x 3:00 AMRAP-
10 DB snatch
20 DU

**Remember Restorative CrossFit tonight at 6:30 pm! 



WOD 5-30-16

"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
*partition reps as needed


Thursday, May 26, 2016

WOD 5-27-16

Find 20 RM Press
--------------------------
3 rds-
400 m run
30 WB


WOD 5-26-16

2 x 400 m row
2 x 30 cal assault bike
2 x 400 m ski erg
*rest as needed between

Congratulations to Katie as she becomes a "Mrs" this weekend.
We've loved having you at Mad City and wish you nothing but the best
as you start this next chapter of life in Texas! Keep in touch!

Tuesday, May 24, 2016

WOD 5-25-16

"Prison Rules"
P. Snatch
P.CL + Jerk
Thruster
*135/95 all weights
*2 T&G reps every :15 x 16 rds
*1 min rest btw


Monday, May 23, 2016

WOD 5-24-16

Strict pull-ups-
accumulate 40 reps
---------------------------
10 min AMRAP-
18 jumping lunges
9 burpees


Sunday, May 22, 2016

WOD 5-23-16

B.Sq  4 x 4
*Pause rep 1
------------------------
800 m run
Then- 3 rds
12 OHS
16 T2B


Thursday, May 19, 2016

WOD 5-20-15

Rope Climbs- 5 x 1
-----------------------------
30-20-10
WB (20/14)
box jump (24/20)


Tuesday, May 17, 2016

Monday, May 16, 2016

WOD 5-17-16

1,000 m row
then- 5 rds
15 KBS
10 pull-ups

Strong finishers!



Sunday, May 15, 2016

WOD 5-16-16

B.Sq 4 x 5 - Pause rep 1
----------------------------------
8 min AMRAP-
6 sq clean
10 HRPU

We had a good looking group on Saturday for the 5K.
Thank you for coming out to honor Molly and run in the icky weather!

Tuesday, May 10, 2016

WOD 5-11-16

30-20-10
jumping lunge
HPCL (135/95)
*Rest 2:00
Tabata- Russian Twist


Monday, May 9, 2016

WOD 5-10-16

Accumulate 40 strict pull-ups
(in as few sets as possible)
-------------------------------------------
7 min AMRAP-
4 DL (315/205)
8 HSPU

Mentality is everything...


Sunday, May 8, 2016

WOD 5-9-16

7 rds-
200 m run
10 (unbroken) thrusters (95/65)
*20 DU every time you break



Thursday, May 5, 2016

WOD 5-6-16

3 x 15 weighted sit-ups
-------------------------------
EMOM x 10 -
12 WB + 5 Rus. KBS



Wednesday, May 4, 2016

WOD 5-5-16

"CrossFit Total"
Find 1RM for:
B.Sq
Press
DL
*3 attempts per lift
*warm-up as needed



Tuesday, May 3, 2016

WOD 5-4-16

EMOM x 10- 1 Snatch
--------------------------------
4 rds- 1:00 on/ :30 off
5 burpees + max pull-ups in remaining time
5 burpees + max DB snatch in remaining time


Monday, May 2, 2016

WOD 5-3-16

Tabata-
F.Sq
P.Press
SDLHP
DU
(75/55) all lifts

Congrats, Barb!  You're our April Member of the Month.  Your
hard work and devotion is outstanding! You rock :)

Sunday, May 1, 2016

WOD 5-2-16

EMOM x 12- 1 CL + Jerk
*work to 1 RM
-------------------------------------
800 m run
30 HPCL (155/105)
30 box jumps (30/24)