WOD 10-1-19

EMOM x 15-
1- 15/12 cal row
2- 6 DBall over shoulder
3- 75 ft. bear crawl
@ Min 15-17- max DU

WOD 9-30-19

BSq 4 x 3
-------------------
"Fran"
21-15-9
Thruster (95/65)
Pull-up

WOD 9-27-19

5 rds-
5 HPCL (115/75)
10 FR Lunge
15 sit-ups
*2 wallclimb after each rd.

Throwback to "Grace" for KDH 2017. We are
ONE MONTH out from this year's big event.
Spread the word and plan to join us on October
26th from 8-11 am!

WOD 9-26-19

4 rds-
20/16 cal AAB
400 m run
20 KBS
*2:00 rest

Super proud of Scott.  He joined in with our early birds a few
weeks ago and has been so consistent, showing up early and
putting in the work!

WOD 9-25-19

Strict Press 4 x 5
————————
7 min AMRAP-
8 S2OH (115/75)
12 pull-ups

WOD 9-24-19

EMOM x 18-
1- 80 m farmers' walk
2- 15 burpee
3- 50 DU

WOD 9-23-19

BSq 4 x 5
-------------------
18-15-12-9-6-3
Thruster
3-6-9-12-15-18
SDLHP

WOD 9-20-19

Tabata-
AAB cal
Mtn. climber
Jumping lunge
Push-ups

Keep pushin!  The weekend's almost here. 

WOD 9-19-19

EMOM x 20-
1 DL + 1 CL + 1 FSq + 1 Jerk

It's Strength Day!!!

WOD 9-18-19

EMOM x 6- max effort strict pull-up
--------------------------------------------------
500 m row
then- 7 rds
7 pull-up
7 OHS (95/65)

Congrats to these hardworking ladies!  They took third place
in their division at their competition this past weekend.
Way to go! 

WOD 9-17-19

5 x 3:00 AMRAP-
3 burpee
5 T2B
7 KBS (55/35)
*1:00 rest btw

The date for our fall mini camp has been set!
$5 per child - Please RSVP

WOD 9-16-19

EMOM x 10- 2 PCL
—————————
5 rds-
5 PCL (155/105)
25 DU
200 m run

WOD 9-13-19

30 T2B
20 box jump (24/20)
30 pull-ups
20 box jump
30 C2B
20 box jumps

WOD 9-12-19

4 rds-
50 m butcher push (70/35)
400 m run
*2:00 rest btw

WOD 9-11-19

“Holleyman”
30 rds-
5 WB (20/14)
3 HSPU
1 PCL (225/155)

WOD 9-10-19

EMOM x 7- 10 Rus KBS + 4 burpee
Rest 1:00
EMOM x 7- 10 Hang DB SN + 2 bar MU

WOD 9-9-19

EMOM x 10- 1 HCL + 1 CL
---------------------------------------
5 rds-
7 FSq (185/125)
50 DU

Amy joined us a few weeks ago and has been super consistent and
so positive through every WOD. Welcome to the Mad City fam!

WOD 9-6-19

30/21 cal AAB
Then-
21-15-9
Ring dip
DU x 3

WOD 9-5-19

EMOM x 12- 2 SN
EMOM x 12- 2 CL
---------------------------
SN DL 3 x 10

WOD 9-4-19

5 x 5 weighted pull-up
--------------------------------
5 min AMRAP-
7 pull-ups
10 jumping lunge
*30 sec rest
5 min AMRAP-
25 m farmers' carry
50 m run

WOD 9-3-19

EMOM  x 18-
1- 25 m butcher
2- 12 S2OH (135/95)
3-12 T2B

WOD 9-2-19

3 rds-
1:00 burpee
1:00 WB
1:00 DL
1:00- WB sit-up
1:00 HPCL
1:00 rest