WOD 3-1-17

OHS - Practice
-----------------------
Tabata-
OHS (45/35)
HPCL (95/65)
Burpee over bar
*1 min rest btw

Our February member of the month is Kyle Byerly! Always working
hard with a smile on his face. Congrats, Kyle! 

WOD 2-28-17

EMOM x 18-
1) 3 M-UP
2) 3 Sq CL
3) 10 T2B

WOD 2-27-17

Strict Press 3 x 10
---------------------------
5 rds-
10 P. Press (135/95)
15 WB (20/14)

WOD 2-24-17

EMOM x 5- 20 sec. ring hold
----------------------------------------
42-30-18
KBS
21-15-9
ring dip

Lots of future Mad City CrossFitters on the way! Just missing
coach Allison in this shot.

WOD 2-23-17

EMOM x 8- 2 CL + Jerk
EMOM x 7- 1 CL + Jerk
-----------------------------------
A- DL 3 x 5
B- Rope climb 3 x 2

WOD 2-22-17

"The Chief"
5 x 3:00 AMRAP-
3 PCL (135/95)
6 push-ups
9 air squat
*1 min rest btw

WOD 2-21-17

EMOM x 20-
1- 40 sec. row
2- 12 pull-ups
3- 40 sec. DU
4- 12 box jumps (30/24)

WOD 2-20-17

B.Sq- Find 1RM
-------------------------
8 rds-
10 WB
100 m run

Flash back to last years' open! The 2017 season kicks off this
Thursday!  You can participate in the WOD this Saturday
during our open gym time and stick around for a pitch-in meal
and a babies and barbells sprinkle too! Fun week ahead! 

WOD 2-17-17

12 min AMRAP-
6 ring dip
8 thrusters
10 box jump

WOD 2-16-17

5 rds-
:30 on/:30 off
Row
Ski
Bike
Burpee

WOD 2-15-17

EMOM x 10- 1 Psn + 1 OHS
----------------------------------------
4 rds-
10 Psn
10 OHS
40 DU

WOD 2-14-17

27-21-15-9
Push Jerk
SDLHP

Happy Valentines' Day!

WOD 2-13-17

B.Sq 5 x 8
------------------------
10 min AMRAP-
3 PCL
3 FSq
30 air sq.

*compare to 6-27-16

WOD 2-10-17

3 x 1:00 HS Hold
-------------------------
12 min AMRAP-
6 HSPU
8 T2B
10 jumping lunge

WOD 2-9-17

"Lynne"
5 rds-
Max set Bench Press (body weight)
Max effort pull-up
*Rest 2-3 min. btw rds.
*pull-ups are done right after bench

WOD 2-8-17

3 rds-
21 WB (20/14)
15 Rus. KBS (70/53)
9 Pcl + J (115/75)

WOD 2-7-17

EMOM x 18-
1- 10 DL
2- 20 sit-ups
3- 40 DU

CrossFit Kids Mini Camp is this Saturday, 11am - 12pm.  Please
RSVP to reserve your child's spot.  Cost is $5 at the door. Ages 6-12.

WOD 2-6-17

B.Sq 5 x 6
-------------------
7 min AMRAP-
7 F.Sq (135/95)
12 push-ups

WOD 2-3-17

15 min AMRAP-
10 SDLHP
10 thruster
30 DU

WOD 2-2-17

100 m row- 50 KBS
200 m row- 40 KBS
300 m row- 30 KBS
400 m row- 20 KBS
500 m row- 10 KBS

Congrats, Ali on being our January member of the month!
Wodding for two!