Thursday, December 29, 2016

WOD 12-30-16

5 rds-
10 DL (225/155)
15 burpees


WOD 2-29-16

F.Sq 5 x 3
B.Sq 5 x 3
--------------------------------------
A- 3 x 25 banded good morning
B- 3 x 1:00 wall sit




Tuesday, December 27, 2016

Monday, December 26, 2016

WOD 12-27-16

P. Press 3-3-3-3-3
--------------------------
21-15-9
S2OH (135/95)
T2B


WOD 12-26-16

EMOM x 20-
1- 15 WB
2- 15/12 cal row
3- 5 PCL
4- :30 plank hold


Wednesday, December 21, 2016

WOD 12-23-16

"12 Days of Christmas" 2016

1 SDLHP (75/55)
2 thrusters
3 P. Press
4 PCL
5 Pow-er Snaaatch
6 KBS (53/35)
7 pull-ups
8 T2B
9 box jump
10 DU
11 burpees
12 OH lunge (plate or use barbell)

*WOD is done just like the song


WOD 12-22-16

3 rds-
1:00 on/1:00 off
Row
Ski
Bike


Tuesday, December 20, 2016

WOD 12-21-16

2 x 5:00 AMRAP-
6 F.Sq (135/95)
12 DB snatch
18 DU
*2:00 rest btw

What are you asking Santa for this year?

Monday, December 19, 2016

WOD 12-20-16

EMOM x 18-
1- 3 MU
2- 12 OHS
3- 20 KBS
*sub MU transition or ring dips


Sunday, December 18, 2016

WOD 12-19-16

P. Press 5 x 5
---------------------
5 rds-
7 HPCL
11 burpees


Thursday, December 15, 2016

WOD 12-16-16

EMOM x 15-
1- max strict pull-up
2- 15 WB
3- 100 ft. FR KB carry


WOD 12-15-16

EMOM x 5- 3 PSN
EMOM x 5- 2 PSN
EMOM x 5- 1 PSN
----------------------------
A- Death march 3 x 20
B- KB row 3 x 20


Tuesday, December 13, 2016

Monday, December 12, 2016

Sunday, December 11, 2016

WOD 12-12-16

Strict Press 5 x 1
------------------------
40-30-20-10
Gob. Sq (53/35)
S2OH (75/55)


Congrats to our November member of the month, Wes Moll!
His positive attitude and energy are contagious.  We are so glad to have
him (and his awesome family) with us at Mad City!

Monday, December 5, 2016

WOD 12-6-16

EMOM x 20
1- 12 reverse lunge
2- 2 rope climbs
3- 12 WB
4- 30 sec. plank

Sunday, December 4, 2016

WOD 12-5-16

Strict press 5 x 3
-------------------------
8 min AMRAP-
8 t2b
12 push-ups