WOD 10-30-19

Press 5 x 2
------------------
3 x 3:00 AMRAP-
3 DBall over shoulder
6 DB Sq
3 wall climb

WOD 10-29-19

5 rds-
:30 on/:30 off
1- max cal AAB
2- max KBS (53/35)
3- max cal row
4- max DU

WOD 10-28-19

B.Sq 5 x 2
-----------------
8 min AMRAP-
4 HPSN ( 115/75)
8 OHS
8 lateral bar burpees

What a GREAT event we had on Saturday! Awesome turnout
and awesome time clanging barbells and raising funds!
We'll announce our grand total later in the week. Stay tuned. 

WOD 10-25-19

"OPEN 20.3"

21-15-9
DL (225/155)
HSPU
then-
21-15-9
DL (315/205)
50 ft. HS walk btw sets
*9 min cap

WOD 10-24-19

4 rds-
20/15
ski
row
bike
*2 min rest btw rds

WOD 10-23-19

Press 5 x 3
——————
7 min AMRAP-
14 WB
7 HPCL

WOD 10-22-19

EMOM x 16-
Min 1-8- 8 KBS + 5 pull-ups
Min 9-16- 8 box jump + 5 burpee

Team Mad City finishing strong at the Kentucky Bourbon Chase

WOD 10-21-19

BSq 4 x 3
---------------
Working on Tabata timer only:
"Elizabeth"
21-15-9
Sq Clean (135/95)
Ring dip

Week two of the CrossFit Open is complete... what's in store
for week three? 

WOD 10-18-19

"Open 20.2"
20 min AMRAP-
4 DB thruster (50/35)
6 T2B
24 DU

WOD 10-17-19

EMOM x 12- 2 PSN
---------------------------
EMOM x 12- 2 PCL

WOD 10-16-19

Press 5 x 5
---------------------
3 x 3:00 AMRAP-
8 S2OH (115/75)
16 jumping lunge
24 DU

WOD 10-15-19

18 min AMRAP-
5 DL (225/155)
7 box jump
9 pull-up

WOD 10-14-19

B.Sq 4 x 5
-------------------
2 rds-
50 WB
400 m run

Another great kids camp in the books! We will announce
the dates of our winter session in the near future.

WOD 10-11-19

Open 19.1
10 rds
8 G2OH (95/65)
10 bar facing burpee

*if you are burpeed out from Thursday’s cardio WOD, you may use
class time as open gym*

WOD 10-10-19

5 rds-
15 burpee
45 DU
1 lap run
*2 lap rest

WOD 10-9-19

Press 5 x 2
----------------
7 min AMRAP-
7 PCL (155/105)
9 box jump over (24/20)

CFK Mini Camp this Friday 3:30-4:30 pm - Ages 6-12.

WOD 10-8-19

EMOM x 18
1- 250/200 m row
2- 12 DB HPCL + J (50/35)
3- 12 T2B

WOD 10-7-19

BSq 4 x 2
——————
“Scorcher”
18-15-12-9-6-3
DL (115/75)
Air squat
Push-ups

WOD 10-4-19

10 FSq (185/125)
10 HSPU
12 FSq (155/105)
8 HSPU
14 FSq (135/95)
6 HSPU
16 FSq (95/65)
4 HSPU

WOD 10-3-19

10-9-8-7-6-5-4-3-2-1
Bench Press
Barbell Row
Weighted sit-up
*for completion

WOD 10-2-19

Press 4 x 3
----------------
12 min AMRAP-
100 m run
6 burpee box jump (24/20)
8 HPSN (75/55)