Workout, Happenings, and Updates at HOOSIER CROSSFIT
WOD
Saturday December 9, 2023
VALORFIT Row Fundraiser: 8am-12pm Register Here: https://clients.mindbodyonline.com/classic/ws?studioid=728664&stype=-103&sTG=26&sVT=42&sView=day&sLoc=0
Friday December 8, 2023
CrossFit Main: Deadlift + jump lunge E3 min x 150: 3 reps @ 35% + 3-5 jump lunges each leg- the emphasis here is smooth
Thursday December 7, 2023
CrossFit Main A. Toes-bar skillSkill: hollow/arch holdsA. alt. tabata hollow/arch on floor 20x10x8 (4 min) Alt. Tabata :20x:10×8 (8 min) Toes-barbox jump/step Lvl6: TTB, 24/20”
Wednesday December 6, 2023
CrossFit Main PUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP4-6 strict pullup- add weight if possible (vary grip between
Tuesday December 5, 2023
CrossFit: Main:AMRAP 30 min; max distance rowEvery 5 min, including at 0: burpees over rower* should be completed in 1 min or less. Lvl6: 12Lvl5:
Monday December 4, 2023
CrossFit MainAMRAP 20 min; teams of 2P1: completes 1 full round, while P2 completes max calories ECHO bikeOnce partner 1 completes 1 full round, partners
Friday December 1, 2023
CrossFit For time w/20 min cap. Teams of 2 WR WOD #1- tall mans treasure120 partner wallballs (standing next to each other passing ball off
Thursday November 30, 2023
CrossFit Main strength E3MOM x 15 minfull cleandirectly into: 5 jump tall box jumps 0: 5x clean @45%5x jump tall box jumps3 5x CLEAN @
Wednesday November 29, 2023
CrossFit: Main:Pacing drill; Run: (scale to bike as needed) 10 rounds (20 min clock)Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning
Tuesday November 28, 2023
CrossFit: Main: A. handstand skill; B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)Guide the option of reverse tabata :10
Monday November 27, 2023
CrossFit: Main: Teams of 2AMRAP 20 min: I go, you go style, so partner 1 is working while p2 is active resting and vice versa…
Friday November 24, 2023
Open Gym Only: 2:30-4pm Gym workout: E2 min x 30 min (5 sets) At home workout: E2 min x 30 min (5 sets)
Thursday November 23, 2023
Happy Thanksgiving! The gym is closed!Get out and do a Turkey Trot! 5k run/jog/walk!!
Wednesday November 22, 2023
Main: 20 min clock;P1. Back rack carry from rack-rack (25′) and back (25′) (then switch out weights for buddy during transition)~100% of 1rm back squatP2.Farmers
Tuesday November 21, 2023
CrossFit: Main: Goal is to start/end higher than 2 weeks ago…E2 min x 10 min: 3 strict shoulder press0: 3 x 30-35% of 1rm pp,
Monday November 20, 2023
CrossFit/Longevity: Teams of 2;30 min clock0-10 min: max distance runpartners rotate through working 1 at a time of running distance of their choice- 100m/200m/300m/400m… to
Friday November 17, 2023
CrossFit Main: 30 min running clock;5 min row, 5 min bike4 min row, 4 min bike3 min row, 3 min bike2 min row, 2 min
Thursday November 16, 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 (10 total)2:30 5x
Wednesday November 15, 2023
CrossFit: A. shortened muscle up skill work ~10 min maxA. hollow arch swing: beat swingB. kipping pullup with blocking movementC. kipping CTB with blockingD. kipping
Tuesday November 14, 2023
CrossFit Main: Pressing ‘Jackie’For time: 1000m row.50 thrusters30 handstand pushups*scale based on test week Lvl6/5: 45/35#, *HSPU how you testedLvl4/3: 35/25#Lvl2/1: 25/15#
Monday November 13, 2023
CrossFit: Teams of 2: AMRAP 20 min;I go, you go, each movement, but share the bike;12 deadlifts9 hang power cleans6 pushjerks27 cal. bike (shared)*scale barbell
Friday November 10, 2023
CrossFit Main:Teams of 2: AMRAP 20 min;Partners alternate each movement throughout; 10 cal bike.10 DB box step overs10 Alt. arm DB hang clean and press
Thursday November 9, 2023
CrossFit “Jerry”https://www.crossfit.com/workout/2010/05/09#/comments For time:Level 6/5: those who have a sub 9 min mile run/sub 9 min 2kRun 1 mileRow 2KRun 1 mile Level 4/3: those
Wednesday November 8, 2023
CrossFit MainE2 min x 30 min: Back squat to bench + :20-:30 handstand hold*emphasis today on the squat is sitting back with full stop on
Tuesday November 7, 2023
CrossFit: A. E2 min x 10 min: Hang power snatch (above knee) 3-3-3-3-3*start around 30% of 1rm OHS and build in ~5% jumps0: 30% 2:
Monday November 6, 2023
CrossFit: For time: 50 medicine-ball cleans (full squat)25 push jerks50 medicine-ball cleans Lvl6: MB 20/14, PJ 155/105 *60-65% of 1rm PPLvl5: MB 20/14, PJ 135/95Lvl4:
Friday November 3, 2023
CrossFit Main: ‘Sugar Free Granola’https://www.type1takedown.com/the-wod 5.7 rounds for time; (last round is partial round for the 0.7)400m run/row4 KB facing burpees12 American KB swings4 KB
Thursday November 2, 2023
CrossFit Skill: DB snatch Lvl6/5: 50/35# Lvl4/3: 35/20 Lvl2/1: 20/12
Wednesday November 1, 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 at
Tuesday October 31, 2023
CrossFit Main AMRAP 30 min; teams of 3P1: 200m run/jog*scale to bike as neededP2: 50m. sled push (25/25) *begin with an empty sled and add
Monday October 30, 2023
CrossFit Main: Front Squat + box jump E3min x 15 (6x)0: 5 FS x40% +3-5 jump tall box jumps3: 5 FS x50 +3-5 BJ6: 5
Friday October 27, 2023
CrossFit A. Clean skill development; 3x each; B. Main strength E2:30MOM x 12:30 minfull cleandirectly into: 5 jump tall box jumps 0: 5x clean @35%5x
Thursday October 26, 2023
CrossFit Main: AMRAP 20 min 10 Burpee-box jump overs, 5 wall walks*8 BBJO, 4 wall walks6 BBJO, 3 wall walks4 BBJO, 2 wall walks2 BBJO,
Wednesday October 25, 2023
CrossFit Main: Grenada 1983 AMRAP 20 min:Teams of 2:10 rope climbs (shared)45/25# carry 250m (both partners travel together, but share carrying the weight as needed)83
Tuesday October 24, 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 for
Monday October 23, 2023
CrossFit Main PUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP4-6 strict pullup- add weight if possible (vary grip between
Friday October 20, 2023
CrossFit Main AMRAP 15 min:I go, you go, full rounds5 toes-bar5 bar facing burpee10 alt arm DB hang snatch (5/5)
Thursday October 19, 2023
CrossFit Main: Partners alternate tabata for quality;:20 on x :10 off x 8 sets each (8 min)rope climb Lvl6: 15′ climbLvl5: 12′ climbLvl4: 12′ climb
Wednesday October 18, 2023
CrossFit Main: E2min x 20 min: Deadlift0-2: 5 Deadlift at 35%2-4: 4 Deadlift at 45%4-6: 3 Deadlift at 55%6-8: 2 Deadlift at 65%8-10: 1 Deadlift
Tuesday October 17, 2023
CrossFit:A. strength warmup3 rounds not for time: no more than 15 min total: B. shoulder-overhead Christine3 rounds for time:500m r0w, 12 s-oh, 21 box jumps
Monday October 16, 2023
WOD:3 rounds for time of:50 medicine-ball cleansRun 800 meters Lvl6/5: 50 medball clean 20/14, Run 800m (white line)sub 8 min mile Lvl4/3: 40 medball clean
Saturday October 14, 2023
Open Gym 8am-10am HCF anniversary party! 4-11pm @ Jackson homestead
Friday October 13, 2023
CrossFit Main Row mechanics: 500m row. with 2 min rest x 5 setsGoal is to push the pace (faster than your 2k TT), but hold
Thursday October 12, 2023
CrossFit Main: AMRAP 15 min: teams of 25 synchro burpees over bar10 deadlifts (5 each partner)20 Cal bike (share however)*synch burpees together with chest touching
Wednesday October 11, 2023
CrossFit Main A. 5 rounds: (10 min):30 strict pull ups x max reps, :30 rest:30 strict dips x max reps, :30 rest Lvl6/5: no assistance,
Tuesday October 10, 2023
CrossFit Main AMRAP 20 min:3 person groups;P1. 25′ back rack walking lunge ~50% of 1rm back squatP2. 25m out/25m back sled pushP3. Rest (switch out
Monday October 9, 2023
“Fight Gone Bad!” Three rounds of:Wall-ball, (Reps)Sumo deadlift high-pull, (Reps)Box Jump, (Reps)Push-press,(Reps)Row (Calories)Rest In this workout you move from each of five stations after a
Friday October 6, 2023
CrossFit Main Teams of 2 ‘Cindy’ AMRAP 20 min;5 pullups, 10 pushups, 15 squats*partition work anyhow between both partners, with only 1 partner working at
Thursday October 5, 2023
CrossFit Main Skill: hollow/arch holdsA. alt. tabata hollow/arch on floor 20x10x8 (4 min)B. Toes-bar progressions/skillhttps://www.youtube.com/watch?v=ibEKXyq51l8 Alt. tabata :20 on x :10 off x 8 sets
Wednesday October 4, 2023
CrossFit Main: E2min x 20 min: Front squat0-2: 5 front squat at 40%2-4: 4 front squat at 50%4-6: 3 front squat at 60%6-8: 2 front
Tuesday October 3, 2023
CrossFit Main: AMRAP 10 min;10 alt. arm DB power snatch10 box jump overs Lvl6: DB 50/35#, 24/20” jumpLvl5: DB 40/30#, 24/20” jumpLvl4: DB 35/25#, 24/20”
Monday October 2, 2023
CrossFit Main: I go, you go:0-10 min:Run 100/200m.*partner 1 runs 100/200m, partner 2 rests, once p1 returns from run, p2 runs while partner 1 rests…1
Friday September 29, 2023
CrossFit Main After building to working weights:E3 min x 15 min 5 sets:5 back squats at 70-75% of 1rm across all setsImmediately after you finish
Thursday September 28, 2023
CrossFit Main: 30 min clock; A. E2 min x 10 min: Hang power snatch (above knee) 3-3-3-3-3 B. E2 min x 10 min: snatch balance
Wednesday September 27, 2023
CrossFit Main Five 2-minute rounds of: (25 min including rest) 300/200-m sprint (should take ~ 1-1:20 min to complete run) scale to bike as needed
Tuesday September 26, 2023
CrossFit Main: 5 rounds for time of: (18 min cap, goal is sub 15) 15 deadlifts12 pull-ups (how you tested in during test week)9 front
Monday September 25, 2023
CrossFit Main: A. handstand skill; B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)Guide the option of reverse tabata :10
Sunday September 24, 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 September 22, 2023
Test Day 6 CrossFit Same time frame as Monday/Wednesday A1. Clean skill development with burg warmup leading into the first few rounds of warm up
Snatch Clinic
Join head coach and programmer, Shaun Tieman, for a 2 hour weightlifting (snatch) clinic! Saturday, September 30th, 10am-NoonCost: $49 This clinic is designed for ALL
Thursday September 21, 2023
CrossFit If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling
Wednesday September 20, 2023
Test Day 5 CrossFit Time frames same as Monday A. OHS max: WU: 35 – 45 – 55 – 65 – 75/ WO: 80 –
Tuesday September 19, 2023
CrossFit If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling
Monday September 18, 2023
Test week 2 Test day 1 will be Monday/Tuesday Test day 2 will be Wednesday/Thursday Test day 3 will be Friday/Saturday Test Day 4 CrossFit
Sunday September 17, 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 September 15, 2023
Test Day 3 CrossFit A. Deadlift 1rm details: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/
Thursday September 14, 2023
CrossFit If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling
Wednesday September 13, 2023
Test Day 2 CrossFit A. Pushpress test details: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/
Tuesday September 12, 2023
CrossFit If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling
Monday September 11, 2023
Re-test week 1 Test day 1 will be Monday/Tuesday Test day 2 will be Wednesday/Thursday Test day 3 will be Friday/Saturday Day 1 CrossFit A.
Sunday September 10, 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 September 8, 2023
CrossFit Main: Teams of 2; 32 min clock 0-10 min: max distance run partners rotate through working 1 at a time of running distance of
Thursday September 7, 2023
CrossFit Main: Push Press + DB bent over row E3 min x 15 0: 3 reps @ 35% + 5 DB BOR each side 3:
Wednesday September 6, 2023
CrossFit Main AMRAP 15 min: 12 box jump overs 9 burpees to target- pullup bar 6 pullups* should be how you tested for test week
Tuesday September 5, 2023
CrossFit Main: Deadlift + jump lunge E3 min x 15 0: 3 reps @ 35% + 3-5 jump lunges each leg- the emphasis here is
Sunday September 3, 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