WOD 5-31-19

5:00- Establish heavy single BSq
4:00- Max 50 ft. KB FR carry
3:00- Max strict pull-up
2:00- Max burpee
1:00- HS Hold
*combine lbs. lifted with total reps for score

Tough mama! 

WOD 5-30-19

5 x 400 m run
1:1 rest

Great Thursday WOD for these two. Shawn
and Jordan can RUN!

WOD 5-29-19

Push Jerk 3-3-3-3-3
----------------------------
2 x 4:00 AMRAP-
6 PCL
8 S2OH
10 T2B

WOD 5-28-19

EMOM x 10- 2 CL
-------------------------
30-20-10
DB SN
DU (x 3)

The Murph Challenge 2019
It's not too late to donate!
Head to www.themurphchallenge.com

WOD 5-24-19

40/30 cal AAB
400 m farmers carry
400 m DBall carry

WOD 5-23-19

Sumo DL 5-5-5-5-5
—————————
A- 3 x 10 step up
B- 3 x 20-30 banded good morning
C- 3 x :30 Copenhagen plank

WOD 5-22-19

Push Press 3-2-2-1-1
------------------------------
100 burpees
*3 WB EMOM

Summer CFK schedule is set. Contact us to get your kiddo
signed up!

WOD 5-21-19

3 x 5:00 AMRAP-
100 m run
12 T2B
10 box jump
*1:00 rest btw

WOD 5-20-19

EMOM x 10- 1 CL + 1 HCL
—————————————
Every 2:00 x 5 rds-
10 HPCL (115/75)
10 FSq
30 DU

WOD 5-17-19

20-15-10
Thruster
SDLHP
*30 DU after each rd. 

WOD 5-16-19

Row-
1,000 m
750 m
500 m
250 m
*1:1 rest

WOD 5-15-19

Push Press 3-3-3-3-3
——————————
8 min AMRAP-
50 m farmers carry
50 m FR KB carry
20 jump lunges

WOD 5-14-19

3 rds-
200 m run
20 pull-ups
200 m run
20 push-ups
200 m run
20 sit-ups
200 m run
20 air squat
*25 min cap

It was a great day on Saturday at the Molly Dattilo 5k. Thank
you for coming to show your support
and for running and walking your hearts out!

WOD 5-13-19

Every :30 x 8:00-
1 CL
—————————
4 rds-
5 PCL (HAP)
10 over bar burpee

WOD 5-10-19

Partner WOD-
10 min AMRAP:
P1- 200 m run
P2- AMRAP of
      10 T2B
      10 box jumps

Race day is almost here! We'll see you downtown
on Saturday.

WOD 5-9-19

Bench Press 10-8-6-4-2
---------------------------------
A- 3 x max ring dip
B- 3 x 15 ring row
C- 3 x 20-30 tricep band pull-down

WOD 5-8-19

Push Press 5-5-5-5-5
------------------------------
6 rds-
3 wall climb
6 Dball over shoulder

WOD 5-7-19

3 rds-
1:00 work/:20 rest and rotate
Cal row
KBS
DU
Plank hold

WOD 5-6-19

15 min to find 1RM FSq
———————————
“Airforce Karen”
150 WB
*3 burpees EMOM

WOD 5-3-19

EMOM x 8- 2 PSN
----------------------------
OPEN WOD 11.1
10 min AMRAP-
30 DU
15 PSN (75/55)

In honor of retesting the first OPEN wod
EVER... and our upcoming kids camp
tomorrow, we're throwing it WAY back to a
beautiful day at CFK! Do you recognize any
of those little faces?

WOD 5-2-19

40-30-20-10
AAB cal
*1:1 rest

Remember- our online store is now up and ready to go! Head
to www.fullyamped.com and search "Mad City CrossFit" to
see all of the apparel options.  It ships straight to you!