Tuesday, October 29, 2019

WOD 10-30-19

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


Monday, October 28, 2019

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



Sunday, October 27, 2019

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




Wednesday, October 23, 2019

Tuesday, October 22, 2019

Monday, October 21, 2019

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

Sunday, October 20, 2019

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? 

Thursday, October 17, 2019

WOD 10-18-19

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


Wednesday, October 16, 2019

WOD 10-17-19

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


Tuesday, October 15, 2019

WOD 10-16-19

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


Monday, October 14, 2019

Sunday, October 13, 2019

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.

Thursday, October 10, 2019

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*

Wednesday, October 9, 2019

Tuesday, October 8, 2019

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.

Monday, October 7, 2019

WOD 10-8-19

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

Sunday, October 6, 2019

WOD 10-7-19

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

Thursday, October 3, 2019

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


Wednesday, October 2, 2019

WOD 10-3-19

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

Tuesday, October 1, 2019

WOD 10-2-19

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