Wednesday, August 31, 2016

WOD 9-1-16

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


Tuesday, August 30, 2016

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!

Monday, August 29, 2016

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


Thursday, August 25, 2016

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


Tuesday, August 23, 2016

WOD 8-24-16

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


Monday, August 22, 2016

WOD 8-23-16

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


Sunday, August 21, 2016

WOD 8-22-16

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


Friday, August 19, 2016

WOD 3-19-16

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

Wednesday, August 17, 2016

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


Tuesday, August 16, 2016

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



Monday, August 15, 2016

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!

Sunday, August 14, 2016

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!

Thursday, August 11, 2016

WOD 8-12-16

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




Wednesday, August 10, 2016

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


Tuesday, August 9, 2016

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 :)

Sunday, August 7, 2016

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!

Tuesday, August 2, 2016

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)

Monday, August 1, 2016