Welcome to CrossFit MadTown
CrossFit MadTown features state-of-the-art equipment and two of the most qualified, successful collegiate strength & conditioning coaches in the country. Our Co-Directors of Athletic Performance have their B.S and M.S in Kinesiology, several nationally recognized credentials, extensive experience coaching elite athletes at the Division 1 Collegiate level and are/were elite athletes themselves. CrossFit MadTown offers top of the line training to all athletes in a safe, fun, professional, and...WOD 11-30-2011
Warm Up: Jump Rope Skills
Flex: Dowel MOves
Skill: Burgener Clean Warm Up
WOD: “Clean + 2 Front Squats”
*8 Sets
*on the 1:30
*AHAP
Finisher: Max Plank Hold
WOD 11-29-2011
Warm Up: Lines/Dots
Flex: Leg+ Arm Swings
Challenge: Army Push Up Test
WOD: Jump Rope Helen
3x AFAP
400 Alt Feet Spin Jump Rope
21 Swings m.55-60# w. 35-40#
12 Pull Ups
Russo is the man!
Big shout out to our favorite Badger football player #41!
Way to go Russo… We are all proud of you and of what you have accomplished.
You are the definition of a “Wisco Warrior”
WOD 11-28-2011
Warm Up: Ladder & Crawl
Flex: Active & Dynamic Flex
Skill: Pistols & HSPU’s
WOD: “FRAN!!!!”
Reps 21-15-9
Thrusters m-43k w-30k
Pull Ups
Wod 11-26-2011
Warm Up: Partner Jump IGO/UGO
Flex: Leg & Arm Swings
Skill: Jerk Sequence
WOD: “Push Press & Weighted Pull Ups”
5×5
-on the 3:00 min
-AHAP
Finisher – AMRAP in 3 minutes – Burpees
WOD 11-25-2011
Warm Up: Jog 400m/25 swings/ 25 burpees/ 25 full sit ups
Flex: Dowel Moves
Skill: Burgener snatch sequence
WOD: AFAP
Run 400m
18 Snatch w.40K m.60K
Run 400m
18 Monsons w.40K m.60K
Run 400m
18 Ground to overhead w.40K m.60K
Run 400m
