WOD 4-1-20

EMOM x 18-
1- 10 burpee tuck jumps
2- 15 KBS
3- 45 sec. shuttle run
*pick any distance for the shuttle run-
  use a driveway, hallway, back yard, etc.
  and sprint down and back for 45 sec.

WOD 3-31-20

Deadbug holds- :30 on/:30 off
*rotate and "hover" as you wish
-------------------------------------------------
30-20-10
HRPU
Toe to Wall

WOD 3-30-20

Split Sq- 4 x 10
-------------------------
6 min AMRAP ladder-
(1s, 2s, 3s, 4s, etc...)
1 KB DL
1 R. KBS
1 HPCL
1 Fsq
1 thruster
1 S2OH
*Complete one rd. w/ R arm, and then a rd. w/ L arm
*Add a rep to each movement every rd.

For movement demo and more details check out Instagram @madcitycrossfit

WOD 3-27-20

50 goblet sq
50 burpees
50 KB FR lunge
50 KBS

WOD 3-26-20

Tabata-
Sit-ups
Rus. Twist
Plank hold
Superman hold
*1:00 rest btw

WOD 3-25-20

8 min AMRAP-
10 1 arm KB DL
10 Rus. KBS (alt)
10 KB SN (alt)
EMOM- 5 tuck jumps
*start WOD w/ tuck jumps

Click here - Break Down of the KB SN
*We will be taking our snatches from the ground
*Check out Instagram for variations and other options/modifications

WOD 3-24-20

5 rds-
10 push-up w/ shoulder tap
15 grasshopper
20 air squat
1:00 rest btw rds

*Check out @madcitycrossfit on Instagram for
movement demo and counting standards*
Feel free to post your scores on Wodify

WOD 3-23-20

EMOM x 10- 1 PCL + 1 HCL
—————————————
21-15-9
PCL (115/75)
T2B

Here’s a fun warm-up you can try while
you’re working out from home this week.
Also, a great activity with your kiddos!

WOD 3-20-20

12 min AMRAP-
10 burpee
12 DB SN
14 DB FR lunge

WOD 3-17-20

“Jumping DT”
5 rds-
12 DL (155/105)
9 HPCL
6 P. Jerk
*50 DU after each

Please check your email and subscribe to our
Texting list to see the changes that will begin 
THIS Wednesday- to keep everyone as safe as 
possible during this time. 

WOD 3-16-20

Thruster 5-5-3-3-1-1
------------------------------
Lurong Challenge Repeat
4 rds-
5 HSPU
10 pistol
15 KBS

3-13-20

15 min AMRAP-
1 wall climb
5 DBall over shoulder
10 T2B

WOD 3-12-20

Row-
500-400-300-200-100
200-300-400-500
*1- 2 min rest

WOD 3-11-20

EMOM x 10-
1 PSN + 1 HSN + 1 OHS
———————————
6 rds-
6 OHS (115/75)
12 bar facing burpees

WOD 3-10-20

EMOM x 21-
1- 7 DL
2- 15/12 AAB cal
3- 40 DU

It’s fun to practice new skills! 

WOD 3-9-20

EMOM x 8- 1 cluster + 1 thruster 

———————————————

3 x 2:00 AMRAP-

3-3, 6-6, 9-9, etc. 

Thruster (95/65)

C2B

*1:00 rest btw amraps

WOD 3-6-20

Partner WOD-
18 min AMRAP-
P1- 400 m row
P2- AMRAP of
4 rope climbs
4 wall climbs
12 KB box step ups

Congrats to member of the month, Sara Williams! Always
giving 110% in whatever she does. Keep rockin’ it! 

WOD 3-5-20

OHS 5-5-5-5
-------------------
A- 3 x 10 Cossack Sq.
B- 3 x 10-15 bottom up KB press
C- 3 x 15-20 back ext.

It's strength day!  Remember, FORM over weight.  
Come and practice that OHS and gain some hip and
shoulder stability/mobility while you're at it! 

WOD 3-4-20

EMOM  x 8- 1 PCL & Jerk
---------------------------------------
4 rds-
5 PCL (185/125)
10 HRPU
15 lat bar jumps

WOD 3-3-20

EMOM x 18-
1- 15/12 cal *any machine
2- 15 WB
3- 5 MU

WOD 3-2-20

FSq 1-1-1-1-1
———————
8 min AMRAP-
8 1 arm DB cluster
6 T2B
24 DU