Workout, Happenings, and Updates at HOOSIER CROSSFIT
WOD
Thursday June 23, 2022
Crossfit- Test week day 5 (See wednesday) QuickfitMain21-15-9 reps of:dumbbell deadlifts (double)*Ring rows- make these challenging*try to use a heavy weight for this if possible.Lvl3:
Thursday June 9, 2022
CrossfitMainE3 min x 15 min (5 sets)6 double DB floor press AHAP12 pushups24 banded bicep curls Core: tabata tuck up/v ups QuickfitMainE3 min x 15
Friday, July 3, 2020
Main30-20-10 reps for time;Assault bike caloriesAlt. single arm DB power snatch Core AccessoryTabata :20 on x :10 off x 8 setsV-ups/tuck ups
Friday, April 5, 2019
A. Deadlift 1 rep max B. Tabata Handstand Push-up:10 sec of work, 20 sec of rest, 8 rounds
Thursday, April 4, 2019
A. 5 rounds for time of: 5 Overhead Squats 10 Russian Kettlebell Swings20 Double Unders
Tuesday, April 2, 2019
A. 3 rounds NFT: 100′ heavy sandbag bear hug carry 50′ walking lunge 50′ bear crawl B. AMRAP 5 min: 2 Russian Kettlebell Swings, 2
Monday, April 1, 2019
A. Back squat 1 RM B. As many reps as possible in 2 mins of: Double Unders
Friday, March 29, 2019
Teams of 3: 15 min (5 rounds) P1. 1 min max cal row P2. Max double DB burpee- deadlift P3. Rest *P1 rotates to station
Thursday, March 28, 2019
A. Push Press 5-5-3-2-2 B. 3 rounds not for time: 5x single arm DB strict press (10 total) 10x tempo pushups- 5 sec down- fast
Wednesday, March 27, 2019
A. Rope climb skill development B. 5 rounds (15 min): 1. Rope climbs 2. Sled push 50′ (25′ out- 25′ back) 3. Rest
Monday, March 25, 2019
Complete as many rounds as possible in 10 mins of: 3 Handstand Push-ups 6 Strict Pull-ups 9 Burpees
Friday, March 22, 2019
CrossFit Open WOD 19.533-27-21-15-9Thrusters (95/65#)/ Chest to bars
Thursday, March 21, 2019
A. Floor DB press E 2min x 10 (5 sets) 5-5-5-5- AMRAP *AHAP each set B. AMRAP 12 min: 50 Burpees Over the Barbell 50
Wednesday, March 20, 2019
Teams of 2: AMRAP 30 min: 40 cal Assault bike (switch whenever needed) 400m. Run (together) 50 double unders (shared)
Tuesday, March 19, 2019
A. Back Squat 5-5-3-2-2 B. 3 sets not for time: 5 strict pull-up 5 strict toes-bar + eccentric lowering10 pushups
Monday, March 18, 2019
A. E2minx 12 minClean 3-3-2-2-1-1, building in weight B. 3x NOT for time: 10x double KB front squat 30 sec each side plank
Friday, March 15, 2019
CrossFit Open 19.412 Minute Time Cap:3 Rounds:10 Snatch 65/95lb.12 Bar Facing Burpees*Rest 3 Minutes3 Rounds:10 Bar Muscle Ups12 Bar Facing Burpees
Thursday, March 14, 2019
A. Dumbbell Floor Press 15-15-15 Single Arm Dumbbell Row 16-16-16L Side Plank 3×45R Side Plank 3×45 B. 4 rounds for time: 30 Lateral Bar Jumps
Wednesday, March 13, 2019
A. Bulgarian Split Squat 3×20, using same weight per set Banded Hamstring Curl 3×20, using same weight per set Strict Chest-to-bar Pull-up 3×8, using same
Tuesday, March 12, 2019
A. 2 Rounds:90 Bike Cal:30 rest:90 L-sit Press:30 rest:90 Row Cal:30 rest B. Alternating EMOM 6 minutes10 Acher Rows:45 plank hold
Monday, March 11
A. 3 Sets not for time:10 KB deadlift10/leg Russian Step Ups15-20 Push-ups B. 10 Minutes AMRAP5 Strict Pullups10 Burpees15 Russian KB Swings
Saturday, March 9, 2019
We are Hosting! Look for Chris Hinshaw’s Aerobic Capacity course this summer! Links TBD, see us on Facebook and Instagram.
Friday, March 8, 2019: 19.3
200ft. Overhead Walking Lunge 50#/35#50 Dumbbell Box step ups50 Strict Handstand pushups200ft. Handstand walk
Thursday, March 7, 2019
EMOM x 24 min (3 rounds): 2 min: row (distance) 2 min rest 2 min: assault bike (calories) 2 min rest
Wednesday, March 6, 2019
A. 3 rounds not for time: 3-5x kick up to handstand on wall 5x 5 sec. count, eccentric lowering pushup + down dog 20 (10
Tuesday, March 5, 2019
In teams of two, alternate movements, AMRAP 30 min: X Calories of Assault Bike 15 Dips 30 Russian Kettlebell Swings X Double Unders 15 Dips
Monday, March 4, 2019
A. E3min x 15 min (5 sets):5 Back squats @75% B. 3 sets NOT for time: 10 double KB front rack reverse lunges 5-10 strict
Thursday, February 28, 2019
A. 3 rounds not for time: 20, 10 per leg, DB death march 5 seated split leg sit-ups B. AMRAP 6 min: 2 DB snatch,
Tuesday, February 26, 2019
A. E3min x 12 min (4 sets): 6 pushpress @75% B. 3 sets NOT for time: 10 total, 5 each side: DB half kneeling getups
Monday, February 25, 2019
Complete as many rounds as possible as a team of four in 15 mins of: Max rep Assault Bike Calories Max rep Walking Lunges, 50
Thursday, February 21, 2019
A. E3min x 12 min (4 sets): 6 Deadlifts @70% B. 3 sets not for time: 10 double KB front rack reverse lunges 20 banded
Wednesday, February 20, 2019
A. 3 rounds not for time: 5x each arm: 1 KB swing + 1 high pull + 1 snatch (9-35#) 10 x Death March each
Tuesday, February 19, 2019
AMRAP 15 min in Teams of 2: 10 Toes-Bar 10 Pushpress Max Cal Bike*Partner 1 begins on 10 ttb/10pp, while p2 performs max cals on
Monday, February 18, 2019
A. 3 rounds not for time of: 10 Box Step-ups 5 Box Jumps 5 Scap Pull Ups 5 Beat Swings 5 Dumbbell Push-up with Alternating
Friday, February 15th, 2019
2 person teams: AMRAP 10 min: Max Assaublt bike cals *1 person works at a time, person NOT on bike holds plank hold.Partners switch whenever
Wednesday, February 13th, 2019
20 min AMRAP: 50′ walking lunge (width of room x 2) 10 DB push-press 500m Row
Tuesday, February 12, 2019
A. 3 rounds not for time: (no more than 12-15 min)10 tall box step ups (5 each leg) 50′ each arm heavy DB/KB overhead carry
Monday, February 11, 2019
CrossFit ClassesA. Teams of 2, alternating rounds for QUALITY tabata: 20 on x 10 off x 8 sets (8 min) P1: rope climb, P2 rest
Wednesday, January 30
CrossFitTest Day #5A) Overhead Squat 1 Rep Max B) Max bike calories in 5 minutes
Monday, January 28
It’s Test Week #2!CrossFitTest Day #4A) Front Squat 1 Rep Max B) Pull-ups1 min on/ 1 min off x 3 rounds
Saturday & Sunday, 1/26 & 1/27
SaturdayOpen Gym: 8am-10am SundayRest DayMobility and Maintenance:* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.* Choose 2-3
Friday, January 25
CrossFit and LongevityTest Day #3A) Deadlift 1 Rep MaxB) Handstand Push-up Reverse Tabata QuickFitAMRAP 5 min of: 5 DB Box Step-overs10 DB Push PressesRest 2 min, when
Thursday, January 24
CrossFitTeams of 2, partners alternate full rounds until they have completed 5 each, 10 total of:5 Overhead Squats10 Russian KB Swings20 Double Unders QuickFit15-12-9 reps
Wednesday, January 23
CrossFit and LongevityTest Day 2A) Push Press 1 Rep MaxB) 2000m Row Time Trial QuickFit4 sets, not for time:Turkish Get-Ups x 2-3 reps, each armKB Romanian Deadlifts
Tuesday, January 22
CrossFitA) 3 Rounds (not for time)100′ heavy sandbag carry bear hug50′ walking lunge50′ bear crawlB) AMRAP 5 min:2 Russian KB Swings, 2 burpees4 RKB Swings,
Monday, January 21
CrossFitTest Day #1A) Back Squat 1 Rep Max B) Max Double-Unders in 2 minutes LongevityA) Build to a solid heavy single back squat B) Jump
Saturday & Sunday, 1/19 & 1/20
Saturday:8-10AM: Open gym1PM: Frost Bike 5K at BCSP Sunday:REST DAY
Friday, January 18
CrossfitThruster/Push Press/Push Jerk/Split Jerk1-1-1-1-1-1-1 reps LongevityThruster/Push Press/Push Jerk1-1-1-1-1-1-1 reps QuickFit2 Rounds: AMRAP 5 min, with 1 min rest10 ring rows15 abmat situps20 DB deadlifts
Thursday, January 17
CrossFitFor time:30 medicine-ball cleans30 ring dips30 medicine-ball cleans30 chest-to-bar pull-ups30 medicine-ball cleans30 push-ups30 medicine-ball cleans QuickFit4 rounds of:400 meter row30 air squats
Wednesday, January 16
CrossFit10 min AMRAP:10 Deadlifts20 GHD sit-ups Longevity10 min AMRAP:10 Deadlifts20 Plank-knees to elbows QuickFit10 minutes of:10 DB Push Press15 Russian KB Swings20 Abmat Sit-ups
Tuesday, January 15
CrossFitAMRAP 12 min:9 DB Thrusters1, 15 foot rope climb QuickFit3 rounds, 12 min total of:Bike :30 sec, :30 rest:30 push-ups, :30 rest:30 sec Side Plank
Monday, January 14
CrossFitE3min x 15min: Overhead Squat5-5-5-5-5 reps LongevityE3min x 15min: Back Squat QuickFit4 min row3 min alt. DB snatch2 min Left Arm Overhead DB Walking Lunges2
Saturday& Sunday, 1/12 & 1/13
Saturday8am-10am: Open Gym10am: Gym closed for cleaning SundayRest Day!
Friday, January 11
CrossFitFor time:21-15-9 Dumbbell ThrustersLateral Burpees LongevityFor time:21-15-9DB ThrustersBurpees QuickFit5 min max cal bike50 Russian KB swings25 Stationary Dips
Thursday, January 10
CrossFitA) Rope Climb Skill WorkB) “Tabata” Rope ClimbsTeams of 2, alternating rounds for QUALITY:20on x :10off x 8 sets (8 min total) QuickFitAgainst a 3-min
Wednesday, January 9
CrossFit3 rounds for time:Row 500m25 Sit-ups QuickFitAMRAP 12 min: Teams of 23 Russian KB swings2 Goblet Squats1 KB Push Press (Left arm)1 KB Push Press
Tuesday, January 8
CrossFitA) “Tabata” Strict Pull-ups and Strict Dips5x :30 sec work/:30 sec restB) “Tabata” Side Plank Rotations8 x :20 sec work/:10 sec rest QuickFit12 min AMRAP:1
Monday, January 7
CrossFit‘Fight Gone Bad’3 rounds, 1 min per station of:Wall Ball, 20/14lbs, 10/9ftSumo Deadlift High Pull, 75/55 lbsBox Jump, 20 inPush Press, 75/55 lbsRow CaloriesRest 1
Thursday, January 3
All ClassesA) E2Min x 10 min (5 sets)5 Dumbbell Shoulder Press B) AMRAP 15 minRun, 300mMax rep Strict Pull-ups
Wednesday, January 2
All ClassesA) Every 2 min for 18 min, alternate:8 Split Stance Romanian DeadliftsHollow Hold – 1 minSingle Arm Bottom’s-Up KB Carry B) AMRAP 8 min:10
Tuesday Dec. 11
CrossFit: 3 rounds for time of: 30 dumbbell snatches 30 toes-to-bars QuickFit: 4, 3 min rounds, w/1 min rest 5 pushups 10 ring rows 15
Monday Dec. 10
CrossFit: E 3 min x 15min: Back squat 5-5-5-5-5 reps B. Tabata 20x10x8: bicycle crunches Longevity: E 3 min x 15min: Back squat 5-5-5-5-5
Saturday and Sunday, December 8 & 9
Saturday: 8a-10a: Open Gym and Performance Training 11am: Free Team WOD (don’t forget to sign in!) Sunday: Rest Day! Find a yoga class, go on
Friday, December 7
CrossFit Teams of 2 AMRAP 20 min: 20/15 Assault Bike Calories 10 Handstand Push-ups 5 Strict Pull-ups
Wednesday, December 5
CrossFit Every 4 minutes for 20 minutes(5 sets): 20 Wall Balls, pick load 10 Pull-ups
Tuesday, December 4
CrossFit 5 Rounds for Time: Run/Bike/Row and Russian Kettlebell Swings *pick your biggest weakness 400m Run/1200m Bike/500m row 25 Russian KB Swings
Monday, December 3
CrossFit A) AMRAP 5 min: Burpee Box Jump Overs B) E1min for 9 min: 10 Ring Rows 12 Reverse Snow Angels Hollow Hold, 45 seconds
Saturday and Sunday, 12/1 & 12/2
Saturday No Classes – Winter Rendezvous! Sunday Rest Day! Take a yoga class or ROMWOD, relax and prepare for next week!
Friday, November 30
CrossFit Every 90 seconds for 24 minutes (4 sets): Station 1: 20/15 Calories of Assault Bike Station 2: 15 Burpee Box Jump-Overs Station 3: 250
Thursday, November 29
CrossFit 30 Dumbbell Thrusters 30 Alternating Reverse Lunges w/ DB Farmer’s Carry 20 Dumbbell Thrusters 20 Alternating Reverse Lunges w/ DB Farmer’s Carry 10 Dumbbell
Wednesday, November 28
It’s Bring a Friend Day! All Classes Teams of 2 Alternate partners each movement, AMRAP 15 min: 5 DB Press per arm (10 total) 10
Tuesday, November 27
All Classes Teams of 2 AMRAP 16 min: 800m Row 20 Dumbbell Box Step-Overs
Wednesday, November 21
All Classes Teams of 2 AMRAP 10 min: 20 dumbbell shoulder-overhead 40 double-unders *partners can share work load, only one person works at a time
Tuesday, November 20
All Classes ‘Bert’ Teams of 3, partners run together but split up work however they choose For time: 50 burpees 400m run 100 push-ups 400m
Monday, November 19
All Classes Pick your biggest weakness: bike or row 10 rounds for max calories of: Row/Bike 45 seconds, rest 15 seconds Row/Bike 30 seconds, rest
Saturday and Sunday, November 17 & 18
Saturday Oaken Bucket WOD with CFWL! 9a-10a: Open Gym/Warmup 10am: Competition begins 2pm: Competition ends 2-3pm: Clean up 3pm: Lunch with CFWL @ TBD Sunday
Friday, November 16
CrossFit + Longevity + QuickFit 2 min alternating stations x 4 rounds (24 min) 1. Assault Bike 2. Toes-bar 3. Burpees *athletes don’t have to
Thursday, November 15
CrossFit + QuickFit In teams of 2, with only one person working at a time: 1000m Row 100 Kettlebell Deadlifts 100 Kettlebell Walking Lunges (goblet)
Wednesday, November 14
CrossFit + Longevity + QuickFit Asymmetry Strength: E3minx5 sets: 15 min 10 Russian Step-Ups 100’KB/DB farmers carry w/ 1 KB (50’R-50’L) :45 plank side taps
Tuesday, November 13
CrossFit A. Warmup/activation Every 90 seconds for 18 min ( 3 sets) Station 1: Left Leg Front-Foot Elevated Split Squats x 8-10 reps (place front
Monday, November 12
CrossFit Every 6 minutes for 18 min (3 sets) Row 500m 30 Russian Kettlebell Swings 15 Strict Handstand Push-Ups *rest for remainder of time after
Saturday and Sunday, November 10 & 11
Saturday 8a-10a: Open Gym/Performance Training 11a: Gym closed for cleaning Sunday Join us for the 5k Run/Ruck fundraiser! https://www.facebook.com/events/621834898210878/
