Tuesday
A. E1-2MOTM x 10 min: 1 clean and jerk. B. AMRAP 2 min: shoulder-overhead @ 60-65% of todays part A.
December 2016
Monday
‘Bell’ 3 rounds for time of: Goal is sub 15 min 185-lb/135. deadlifts, 21 reps 15 pull-ups 185-lb/135. front squats, 9 reps *scale deadlift/front squat to ~55% of 1 rm FS In memory of Air Force Senior Airman Bryan R. Bell, 23, who was killed in Afghanistan on 1/5/12 after his vehicle was struck by an
Jack Hillis
I have never felt so welcome and had such a great experience as I did at Hoosier CrossFit. The members were very welcoming and were quick to introduce themselves and strike up conversations. Without a doubt I recommend it to anyone having the chance to attend! “ -Jack Hillis
Rachel B.
“It’s just a great community and everyone works so hard. Members are very diverse, and you never feel like you are on your own during a workout.” -Rachel B.
Friday
‘Josh’ For time: 95/65 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups
Thursday
Every minute, on the minute, for 15 minutes: Minute 1 – hand stand hold x 30-45 sec. Minute 2 – hollow hold x 30-45 seconds Minute 3 – strict pullups x 5-8 reps (any grip)
Wednesday
In teams of two, alternate full rounds to complete four each of: 10 DB Ground to Overhead (alt. arms 5 each arm) 10 Box Jump Overs 20 walking lunges (10 each leg)
Tuesday
30 min easy aerobic threshold row or Bike: Think about this as 10, 3 min rounds, min 1: is easy pace min 2: go as hard as you can for 15 sec sprint, then easy pace min 3: go as hard as you can for 7 sec sprint, then easy pace *target a pace for
