Wednesday
A. Double-under skill work B. ‘Annie‘ 50-40-30-20-10 reps for time: Double-unders (2-1 ratio of SU-DU) ab-mat situps *goal is SUB 10 min!
November 2016
Tuesday
A. Skill work for today’s movements rope climb: https://www.youtube.com/watch?v=53WgYmEwGh4 B. Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents *scale to 1 rope climb + 3 rope lowers or 6 rope lowers Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk 30′
Monday
In teams of 3, complete 4 sets of: 30 Calorie Bike 30 Burpees 30 Sit-Ups 30 Wall Ball Shots *one person works at a time, split reps however between each movement to complete work fastest. 20 min. cap.
Saturday and Sunday
Saturday: Oaken Bucket competition! Sign up Via Mindbody! Sunday: Rest Day
Saturday and Sunday Read More »
Friday
No classes Look for Open Gym to be posted on Facebook for an afternoon session Shaun will be doing his 400+ burpees this afternoon! Click on the link below to watch him live on Facebook.
Thursday
Happy Thanksgiving from the Hoosier CrossFit Family! 7:30am FREE 5k turkey trot by Bloomington Bagel Co.
Wednesday
A. Barbell Skill work for today’s movements B. 10 min clock to build to a heavy single complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk C. ARMAP 5 min @ 60-70% of todays part B. 1 unbroken complex x max reps.
Tuesday
“Hansen” Five rounds for time of: (25 min cap) Kettlebell swing, 30 reps (70/53#) 30 Burpees 30 Glute-ham sit-ups Scaled level 2: 5 rounds for time: 25 reps each: KB swing 53/35 burpee straight leg abmat situp Scaled level 1: 5 rounds for time: 20 reps of each: KB swing 44/26 burpee straight leg abmat
Monday
A. Turkish Getup/pistol progressions B. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Turkish Get-Ups x 2 reps each arm Minutes 3-4, 9-10 & 15-16: Alternating Pistols x 12-20 reps Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time
Saturday and Sunday
Saturday: 8-10a: Open gym. 10-11a: starting strength week 3 day 2. 11a-Noon: free members only team workout Sunday: Rest day
Saturday and Sunday Read More »
