WOD 9-1-16

5 rds- :30 on/:30 off
--------------------------
bike
row
ski
*rotate each time

WOD 8-31-16

3 sets-
max strict dips
*straight into
max strict pull-ups
2-3 min rest btw
---------------------------------
7 min AMRAP-
5 burpee box jump
10 DB snatch

Mitchell is getting stronger and stronger!

WOD 8-30-16

5 rds-
400 m run
10 PCL (135/95)

Congratulations to Christi Risk, our August member of the month!

You have been dedicated since day one (in 2011) and have brought so

much positive energy and so many smiles through the doors

with you.  We wish you all the best as you head to your

new CrossFit home in a few weeks.  We hope they treat you well! :)

WOD 8-29-16

F.Sq 1-1-1-1-1
---------------------
15-12-9-12-15
F.Sq (115/75)
P. Jerk

WOD 8-26-16

5 rds-
*Every 2:00-
1- 100 m run + 10 burpees
2- 100 m run + 12 WB

WOD 8-25-16

Split Jerk 3-3-2-2-1-1
-------------------------------
A) DB Press 3 x 10
B) BB Row 3 x 10

WOD 8-24-16

Skill- OHS
-------------------
12 min AMRAP-
10 OHS
10 T2B

WOD 8-23-16

4 rds-
100 m farmers walk (70/53)
100 m KB carry
20 jumping lunges

WOD 8-22-16

F.Sq 4 x 3
-----------------
21-15-9
Thruster (95/65)
KBS (70/53)

WOD 3-19-16

Plate pushes- 4 sets
---------------------------
Tabata-
Push-ups
B. Sq (45/35)
P. Press (45/35)

WOD 8-18-17

400 m sled pull
1:00 rest
800 m run
2:00 rest
800 m run
1:00 rest
400 m sled pull

WOD 8-17-16

5 sets- 1 PP + 1 PJ + 1 SpJ
-------------------------------------
"Rahoi"
12 min AMRAP-
12 box jumps (24/20)
6 thrusters (95/65)
6 bar facing burpees

WOD 8-16-16

1,000 m row
Then- 5 rds
7 T2B
14 DB SN
21 DU

It's been great working with Logan this summer!  He's been working

hard getting ready for his college football season this fall! Best of luck,
as you head off to school this week!

WOD 8-15-16

F.Sq 4 x 3 (@ 80% of last week)
--------------------------------------------
3 rds- 1:00 on/1:00 off
1- 15 WB + max effort HSPU
2- 15 WB + max effort pull-ups

Congratulations to Abram and Rebecca!  They welcomed a

beautiful baby boy into the world last week!  We have another

sweet addition to our Mad City family!

WOD 8-12-16

EMOM x 21-
1- 80 m sled pull
2- 12 burpees
3- 15/12 cal row

WOD 8-11-16

10 min- work to max for the complex:
1 PCL + 1 HPCL + 1 P.Jerk
---------------------------------------------------
Then-
Complete 1 complex @ 90% of max weight
Every :30 until failure
*15 min cap

WOD 8-10-16

5 x 3:00 AMRAP-
*1 min rest btw
10 WB
10 KBS
10 T2B
*whatever movement you end on- you must hold the object
or hang on the bar during the minute rest*

WOD 8-9-16

Strength- 1 arm OH carries
-------------------------------------
7 rds-
7 DL
28 DU

Sara's been wodding for two! And she's doing a great job :)

WOD 8-8-16

F.Sq 3-3-3-3-3
---------------------
"Elizabeth"
21-15-9
Sq. CL ( 135/95)
Ring dips

Coach Rebecca heads off to college

this week.  Excited for her and sad to see

her go all at the same time.  Best of luck to you,

Rebecca.  We know you'll soar at whatever you do!

WOD 8-5-16

Tabata-
push-ups
-rest-
3 rds-
15 burpee
15 pull-ups

*Surprise!  You get to see all of the WODs for the rest of the week!

WOD 8-4-16

6 rds
*1 min rest btw
30 DU
400 m run

WOD 8-3-16

P.Press 3-3-3-3-3
--------------------------
25-20-15-10-5
P. Press (95/65)
WB (30/20)

WOD 8-2-16

20 min AMRAP-
5 PCL (155/105)
10 DL
15 box jumps