Monday
WOD: Five sets for times: Single-Arm KB Ground-overhead + 2 Lunge Steps w/KB Overhead x 10 reps (5 per side) Pull-Ups x 15 reps Run 400 Meters Rest 3 minutes between sets
December 2014
Saturday and Sunday
Sat. Dec. 6 NO classes- Winter Rendezvous! See Results Here Sun. Dec. 7 TBA
Saturday and Sunday Read More »
Friday
“The purpose of training is to make you better. Your improvement should be specific, measurable, and repeatable. Make no conditions; if you are stronger, faster, and can accomplish tasks better, you are improving. Henry Rollins wrote it best in “The Iron.” In his own objective measure of truth, he explains that truth is performance, and
Thursday
“There are certain injuries sustained by WODing that are a by-product of what we do. I’m talking about ripped hands, rope burn, deadlift/clean/snatch shin bruising and often sore hands from way too many high fives post WOD. So we use hand covers, chalk, shin covers and we avoid high fiving the 110kg ‘brick-wall-of-a-coach’ who’s ridiculously
Wednesday
WOD: A. Three sets of: Dumbbell or KB single arm press x 8-10 reps each arm Rest 60 seconds Ring Rows x 10-12 reps Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees, 5 Pull-Ups Rest
Tuesday
WOD: A. Take 10-15 minutes and build to today’s 1RM Clean B. Three sets for max reps: 135/95 lbs Ground to Overhead x 60 seconds (scale to ~60-65% of today’s 1 rm clean) Rest 2 minutes
Monday
50% off HOOSIER CROSSFIT Apparel! MONDAY ONLY! Sweatpants are now $15! Tees are $12.50! Ladies booty shorts and all Hoodies are $22.50! WOD: A. Three sets of: Bulgarian Split Squat x 8-12 reps Rest 30 seconds 60 second Handstand Hold or Wall Climbs x 5 reps or Handstand Push-Ups x Max Reps Rest 3 minutes
