WOD 4-29-22

 10 x 25m butcher (5 each, I go you go) 

Into
5rds
10- DBall
20- s2oh 115/75
20- burpee 
*share any way

WOD 4-28-22

 Tabata- machine cals 

Then-
5 sets of-
12- FR lunge (work up if desired)
8- strict T2B
*for completion 

WOD 4-27-22

 Emom x 10 - 1 DL + 2 HPCL

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6rds-
12- KBS (70/53)
12- box jump (24/20)

WOD 4-26-22

40- C2B

80- HRPU

100- goblet sq (35/26)

1 mile run

*partition as needed 

WOD 4-25-22

 FSq- 3 @ 70, 3 @ 80, Max @ 90%

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OPEN 11.1- 
10min AMRAP-
30- DU
15- PSN (75/55)

WOD 4-22-22

 "OPEN WOD 13.2"

10 min AMRAP- 

• 5 S2OH (115/75 lb)
• 10 DL (115/75 lb)
• 15 Box Jumps (24/20 in)

WOD 4-21-22

 2k row for time 

WOD 4-20-22

 Tabata pull-up

Straight into-

16min AMRAP-

400m run

10- C2B

12- goblet lunge

WOD 4-19-22

 5rds-

6 PCL + Jerk (135/95)

8 T2B

48 DU 

Lifting with mama! 

WOD 4-18-22

 FSq 5 @ 65%, 5 @75, 5 @ 85

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Every 2:00 x 5rds-

16 WB + 12 over WB burpee (20/14) 

WOD 4-15-22

 "Jackie"

1,000 m row 

50 thruster (45/35)

30 pull-ups 

WOD 4-14-22

 Deadlift- 15min to find 1RM

A) banded good morning 3 x 30
B) 3 x 1min banded March
C) 3 x :45 side plank 

WOD 4-13-22

 Strict Press - 15 min to find 1RM

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42-30-18 KBS

21-15-9 Box jump (30/24)

WOD 4-12-22

 “The Chief" 

5 x 3min AMRAP-
3- PCL 135/95
6- push-ups
9- air squat 

*1:00 rest btw 

WOD 4-11-22

Bench Press- 15min to find 1RM

---------------------------

T2b - 15-12-9-6-3 
Wall climb 5-4-3-2-1

WOD 4-8-22

 Deadlift 3 x 5@70

Partner wod
20- Dball pass over bar
40- synchro wallball 20/14
60- sit-up wallball pass (to partner)
40- synchro wallball
20- Dball 

WOD 4-7-22

 10 x 250m row 

:90 rest 

WOD 4-6-22

 Strict Press- 3 x 5 @ 70%

-----------------------------

21-15-9

HPSN (95/65)

V-up

DU (x3)

WOD 4-5-22

 5 x 3min AMRAP-

Start- 3 heavy cleans
Then AMRAP of- 
10- jump squat
12- pull-ups

*1:00 rest btw 

*each 3:00 AMRAP must start with the cleans 

Molly Dattilo 5k will be Saturday, May 14th!
If you'd like 2022 Mad City shirt you can
place your order at the gym. 

WOD 4-4-22

 Bench 3 x 5@70

3rds
12- burpee box jump 24/20
15- SDLHP 70/53

CrossFit Preschool fun!