The Rookie Rumble at Hoosier CrossFit was designed for those who are competitive at heart, but but not ready to compete with RX loads and skills. 4 divisions will be available: Male Individuals, Female Individual, MM and FF teams. Sometimes it’s hard to know who is eligible to participate in a competition like this. If […]
Rookie Rumble August 12, 2017 Read More »
WOD: A. Pistol progressions: 15-20 min. 1. https://gymnasticswod.com/content/pistol-progression-pt1 2. https://gymnasticswod.com/content/pistol-progression-pt2 3. https://gymnasticswod.com/content/pistol-progression-pt3 4. https://gymnasticswod.com/content/pistol-progression-pt4 B. Alternating Tabata: Pistols & single leg hip bridge- alternating legs. 20 on x 10 off x 8 QUALITY over quantity Choose a variation you can do and work that skill.
WOD: A. Shoulder Press EOMOTM: 1. 3×70% 3. 3×80% 5. 3 +90% *all % based off 1rm from cycle test. B. Tabata Burpees: 20 on x 10 off x 8 rounds. Score High/Low/Total *This should be all out intensity
WOD: Team ‘Nicole’: 2 person teams. AMRAP 20 min. Run 400m. (teams run together) max unbroken pullups (team mates complete 1 at a time) *post total pullups completed as a team and how many 400m. runs were completed.
WOD: A. Snatch skill work B. EMOTM x 12 min: 1 Snatch at below knee *can be power or full + 1 overhead squat *add weight ~EOM. *goal is to go heavier than Friday March 25.
Saturday April 2. 2016 Masters Invitational- ALL DAY. Post open celebration at Bubs- 6pm. Sunday April 3. Gym Closed- REST DAY!
Saturday and Sunday Read More »
Masters Invitational Early Check in from 6p-8p WOD: Run: 5 x 2:00 on x 1:30 off Run 1 min out/1 min back. Goal is to keep each round consistent with distance. Score post # you make it to each interval.
