Monday, September 30, 2019

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



Sunday, September 29, 2019

WOD 9-30-19

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


Thursday, September 26, 2019

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!

Wednesday, September 25, 2019

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!


Tuesday, September 24, 2019

WOD 9-25-19

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

Monday, September 23, 2019

Sunday, September 22, 2019

WOD 9-23-19

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


Thursday, September 19, 2019

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!!!


Tuesday, September 17, 2019

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! 

Monday, September 16, 2019

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

Sunday, September 15, 2019

WOD 9-16-19

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

Thursday, September 12, 2019

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


Tuesday, September 10, 2019

WOD 9-11-19

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


Monday, September 9, 2019

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

Sunday, September 8, 2019

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!

Thursday, September 5, 2019

Wednesday, September 4, 2019

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

Monday, September 2, 2019

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