Workout, Happenings, and Updates at HOOSIER CROSSFIT


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:

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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

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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

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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

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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

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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

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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,

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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)

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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

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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

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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

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