Workout, Happenings, and Updates at HOOSIER CROSSFIT
WOD
Tuesday May 30, 2023
CrossFit A. Toes-bar skill B. Toes-bar progressions/skill Main: Alt. Tabata :20x:10×8 (8 min) Toes-bar box jump/step Lvl6: TTB, 24/20” jump Lvl5: TTH, 20/20” jump or
Monday May 29, 2023
Memorial Day – (ONLY 1 class at 9:30am today!) CrossFit: Option 1: Murph Makeup Option 2: Individual semi-final Linda Option 3: teams of 2 semi-
Sunday May 28, 2023
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3
Saturday May 27, 2023
(MURPH 2023!) 8am: gym opens/warmup 8:30 ALL heats kick off 10: all heats finish 10-11: group photo/hangout/close up
Friday May 26, 2023
CrossFit Main: Row 4 x 1000m / 3 min active recovery *Goal pace is 2k time trial pace Longevity Main: Row 4 x 4 min
Thursday May 25, 2023
CrossFit Main Overhead Squat E3 min x 15 0: 5 reps @ 35% 3: 5 reps @ 45% 6: 5 reps @ 55% 9: 3
Wednesday May 24, 2023
CrossFit Main ‘Helen’ 3 rounds for time: 400m run 21 AKBS 12 pullups Lvl6: 400m run (sub 8 mile), AKBS 53/35#, unassisted chin over bar
Tuesday May 23, 2023
CrossFit Main: 2 person teams; AMRAP 20 min; P1. Sandbag carry 50m out, drop it, pick it back up carry it back 50m P2. light
Monday May 22, 2023
CrossFit Main- strength E2:30MOM x 12:30 min full clean directly into: 5 jump tall box jumps 0: 5x clean @45% 5x jump tall box jumps
Sunday May 21, 2023
REST DAY- Mobility 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 May 19, 2023
CrossFit Main 6 double DB floor press AHAP 12 pushups 24 banded bicep curls Lvl6: 70/50,toes, blue/red band Lvl5: 50/35, toes, red/purple Lvl4: 40/30, toes
Thursday May 18, 2023
CrossFit Main Row 250 meters (~10-15 sec. faster than 2k pace) rest 2 min Row 500 meters (~5-10 sec. faster than 2k pace) rest 2
Wednesday May 17, 2023
CrossFit Main strength E3MOM x 15 min pushpress directly into: DB bent over rows* levels found below 0: 3x push press @45% 5x each side
Tuesday May 16, 2023
CrossFit AMRAP 40 min: *E5 min, including 0, run X meters 5 pullups 10 pushups 15 squats Lvl6: 400m (sub 8 min mile), strict pull
Monday May 15, 2023
CrossFit AMRAP 20 min; 1. 10 burpee box jump overs 2. 15 calorie bike 3. 20 wallball (scale accordingly with 1-2 sets decreasing height or
Sunday May 14, 2023
REST DAY- Mobility 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 May 12, 2023
CrossFit Main 3 person teams; I go, you go style 15 min clock station 1: 100m empty sled push- 50 down/50 back- light and fast
Thursday May 11, 2023
CrossFit Main E2:30MOM x 12:30 min deadlift directly into: 5 jump lunge each side- 10 total 0: 5x DL @45% 5x JL- each side 2:30
Wednesday May 10, 2023
CrossFit Main: 4 x 750m / 2 min easy Row four 750 meter pieces. Row for two minutes at light pressure between each 750. Longevity
Tuesday May 9, 2023
CrossFit Main strength E3MOM x 15 min full clean directly into: 5 jump tall box jumps 0: 5x clean @35% 5x jump tall box jumps
Monday May 8, 2023
CrossFit Main: AMRAP 30 min: 1 pullup, 2 pushup, 3 squat, run 400m (level 5/6) 300m (4/3) 200m (2/1) 2 pullup, 4 pushup, 6 squat,
Sunday May 7, 2023
REST DAY- Mobility 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 May 5, 2023
CrossFit Main 0-3 min: Run 400/300/200m *make these a mod-hard effort *rest remainder of 3 min 3-6 min: AMRAP ‘Cindy’ *scale as you have been
Thursday May 4, 2023
CrossFit Main AMRAP 15 min: I go, you go, full rounds 5 toes-bar 5 bar facing burpee 5 shoulder-overhead (weight pulled from ground) ~60-65% of
Wednesday May 3, 2023
CrossFit Main strength E2 min x 10 (5 sets) 0: 5x Front squat @35% 5x each side jump lunge (10 total) 2: 5x FS @
Tuesday May 2, 2023
CrossFit Main: Teams of 2 AMRAP 30 min: max distance row *Partners share time to complete max distance, and can share burpees over rower, score
Monday May 1, 2023
CrossFit Main PUMP day! E3min x 15 min (5 sets) 5 barbell bench press @70-75% of 1rm PP 6-10 strict pullup (vary grip between wide/reg/narrow)
Sunday April 30, 2023
REST DAY- Mobility 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 April 28, 2023
CrossFit Main E3 min x 15 (5 sets) 10 DB flys from floor 10 seated DB strict press (floor or box) 10 double DB front
Thursday April 27, 2023
CrossFit Main AMRAP 30 min: Max distance run (you choose 100/200/300/400m route) But every 5 min, including at 0, perform 1 round of ‘Cindy’ 5
Wednesday April 26, 2023
CrossFit Main AMRAP 15 min: 5 synchro burpees over bar 10 deadlifts (5 each partner) 20 wall ball (10 each partner) *reps on DL/WB can
Tuesday April 25, 2023
CrossFit Main – strength E2:30MOM x 12:30 min pushpress directly into: DB bent over rows* levels found below 0: 3x push press @45% 5x each
Monday April 24, 2023
CrossFit Main A. Row skill development 1. legs 2. hips 3. arms 4. arms 5. hips 6. legs B. 3 x 5 min / 2 min
Sunday April 23, 2023
REST DAY- Mobility 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 April 21, 2023
CrossFit Main: 30 min running clock; 5 min row, 5 min bike 4 min row, 4 min bike 3 min row, 3 min bike 2
Thursday April 20, 2023
CrossFit Main – strength: E2 min x 10 (6 BS sets) odd min: back squat even min: 3-5 jump TALL land tall box jumps 0:
Wednesday April 19, 2023
CrossFit Main E3 min x 10 sets (30 min) 200m run 10 pushups 15 box step ups *if you have been doing level 6/5 with
Tuesday April 18, 2023
CrossFit: Main: 20 min AMRAP: 2 person teams; partners rotate through FULL rounds before switching 5 bar facing burpees 5 hang power clean (~50-60% or
Monday April 17, 2023
CrossFit: Main – strength E2:30 min x 10 (5 sets) OHS + jump lunge (no weight) 0: 5x OHS @35% 5x each side jump lunge
Sunday April 16, 2023
REST DAY- Mobility 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 April 14, 2023
CrossFit: Main: strength E3 min x 15 (5 sets) 0: 5x Front squat @35% 5x each side jump lunge (10 total) 3: 5x FS @
Thursday April 13, 2023
CrossFit: Main: AMRAP 30 min: max distance row *E4 min, including at 0, perform X lateral burpees over rower *try to maintain +10-15 sec/500m, 2k
Wednesday April 12, 2023
CrossFit: Main – strength E2:30MOM x 12:30 min pushpress directly into: DB bent over rows* levels found below 0: 3x push press @40% 5x each
Tuesday April 11, 2023
CrossFit: Main AMRAP 30 min: *E5 min, including 0, run X meters 5 pullups 10 pushups 15 squats Lvl6: 400m (sub 8 min mile), strict
Monday April 10, 2023
CrossFit; Main 2 person teams: AMRAP 18 min: Partners alternate each movement and rotate through for 18 min; 10 toes-bar 10 alt. arm DB HANG
Sunday April 9, 2023
REST DAY- Mobility 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 April 7, 2023
CrossFit Main AMRAP 20 min; Teams of 2-3 P1: 50m. sled push (25/25) P2: 3-5 wall climbs P3: rest Lvl6: sled 4×45/2×45, Open standard Rx
Thursday April 6, 2023
CrossFit Main Toes-bar skill A. alt. tabata hollow/arch on floor 20x10x8 (4 min) B. Toes-bar progressions/skill Alt. Tabata :20x:10×8 (8 min) Toes-bar box jump/step overs
Wednesday April 5, 2023
CrossFit: Main: Pacing drill; 10 rounds (20 min clock) Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out
Tuesday April 4, 2023
CrossFit: Main: Deadlift + box jump E3 min x 15 0: 3 reps @ 35% + 3-5 jump tall-land tall box jumps 3: 3 reps
Monday April 3, 2023
CrossFit; Main; ‘Mary or Cindy’ Lvl6/5: If you tested into HSPU with no/1 abmat, can do pistols and tested into unassisted pullups; AMRAP 20 min;
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
