Workout, Happenings, and Updates at HOOSIER CROSSFIT
WOD
Tuesday March 19, 2024
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
Monday March 18, 2024
Main Strength E2 min x 10 (5 sets)odd min: back squateven min: DB box step ups *levels found below0: 5x back squat @35%5x each side
Wednesday March 13, 2024
CrossFit: (revisit from January) Main:5 rounds for time: (20 min cap) goal is sub 15 min.50′ DB walking lunge, R 25′ down, L 25′ back20
Tuesday March 12, 2024
CrossFit Jackie’1000m. Row50 Thrusters30 pullups Level 6: 1000m. Row, 50 thrusters 45/45# thrusters- unassisted pullupsLvl5: 1000m. Row, 50 thrusters 45/35#, unassisted pullupsLvl4: 800m Row, 40
Monday March 11, 2024
CrossFit: Main strength E3MOM x 15 minodd min: pushpresseven min: DB bent over rows* levels found below0: 5x pushpress @35%5x each side DB bent over
Thursday March 7, 2024
CrossFit Teams of 2 AMRAP 20 min: I go, you go style, so partner 1 is working while p2 is active resting and vice versa…
Wednesday March 6, 2024
CrossFit 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 weight
Tuesday March 5, 2024
CrossFit WOD: ‘The Chief’5 rounds: (20 min)3 min AMRAP, with 1 min rest after each 3 min work set.3 power cleans *~50% of 1rm clean.6
Monday March 4, 2024
CrossFit WOD: teams of 2, I go/you go, each movement;AMRAP 20 min;2 wall climbs4 double DB thrusters8 box jump overs Flow;P1 performs 2 wallclimbs, P2
Thursday February 29, 2024
CrossFit A. Back Squat + 3-5 Jump tall land tall box jumps after each setEvery 2 minutes, for 16 minutes (8 sets) of: *Set 1
Wednesday February 28, 2024
CrossFit Teams of 2: AMRAP 20 min;Share ALL work however, only 1 person working at a time;15 calorie Bike12 deadlifts9 hang power cleans6 pushjerks*scale barbell
Tuesday February 27, 2024
Main HEAVY Open 20.2: AMRAP 20 min;4 double DB thrusters *goal is to go heavier than what you would normally use.6 toes-bar24 double unders Rx:
Monday February 26, 2024
“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 February 23, 2024
CrossFit Main: 50-40-30-20-10 reps for time;Russian KB swings, situps Lvl6: KB 70/53#, GHDLvl5: KB 53/44#, 1/2 GHD, 1/2 abmatLvl4: KB 44/35#, straight leg abmatLvl3: KB
Thursday February 22, 2024
CrossFit “Biking Jerry” For time:Level 6/5: those who have a sub 9 min mile run/sub 9 min 2kBike 3 miles (4800m)Row 2KBike 3 miles Level
Wednesday February 21, 2024
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 February 20, 2024
CrossFit AMRAP 20 min: Teams of 4 2 partners help carry sandbag 300′ (down and back 3x length of pullup cage)While other 2 partners share
Monday February 19, 2024
CrossFit Main HEAVY CrossFit open 19.1AMRAP 15 min:19 wallball19 cal. row Lvl6/5: 30/20#, 10/9′Lvl4/3: 20/14#, 10’/9′Lvl2/1: 14/10#, 9/8′
Sunday February 18, 2024
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 February 16, 2024
CrossFit: A. Open 13.2 (with DT weight) AMRAP 10 min: 5 shoulder-overhead 10 deadlifts 15 box jump/step Lvl6/5: 155/105#, 24/20” jump or step Lvl4/3: 115/80#,
Thursday February 15, 2024
CrossFit Main: A. handstand skill; 1. pushup + downdog 2. box hs hold/hs pushup on k/t 3. wall climb- hs hold 4. wall kick up-
Wednesday February 14, 2024
CrossFit 30-minute AirBike; every 3 minutes, including 0 get off and complete 200′ bearhug carry (down and back two times on pullup rig) Lvl6: 150/125#
Tuesday February 13, 2024
CrossFit Main: 2 people work together inside same station for 2 min on/2 min off E2 min x 20 min (10 rounds total/5 rounds each)
Monday February 12, 2024
CrossFit Main: Teams of 2 (separate work however, with only 1 person working at a time) 17.1 for time w/20 min cap. 10 alt. arm
Friday February 9, 2024
CrossFit Main: Team ‘Kelly’ (25 min cap)2 person teams; Team mates run together, but can partition WB/Box jump reps as needed5 rounds for time:400m run30
Thursday February 8, 2024
CrossFit Main: 12 min AMRAP2 wall climbs6 KB goblet reverse lunges (3 each leg)12 KB heavy russian swings Lvl6/5: full wall climb (Rx open standard),
Wednesday February 7, 2024
CrossFit Main: 20.2 crossover mashup Teams of 2, 1 person works at a time, split work however;AMRAP 20 min:4 double DB thrusters6 toes-bar24 crossover single
Tuesday February 6, 2024
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
Monday February 5, 2024
CrossFit Main: 2 people work together inside same station for 2 min on/2 min offE2 min x 20 min (10 rounds total/5 rounds each) Partners
Friday February 2, 2024
CrossFit Main: E2 min x 12 min;1 snatch pull from floor + 1 snatch from knee* + 1 overhead squat=+ 2 – 3 jump tall-
Thursday February 1, 2024
Teams of 2-3: AMRAP 20 min: P1. sandbag carry 100′ (length of pullup cage and backP2. 10 DDB bench pressP3. rest Lvl6/5: SB150/125, DB50/35#Lvl4/3: SB100/75,
Wednesday January 31, 2024
CrossFit WOD; For time (15 min cap)21 thrusters ~30% of FS21 pull ups15 thrusters ~40% FS15 chest-bar pull ups9 thrusters ~50% FS9 bar muscle ups*intention
Tuesday January 30, 2024
CrossFit Main Burpee on 18.1AMRAP 20 min:8 toes-bar10 alt. DB hang clean and jerk14 DB facing burpees Rx: TTB, DB50/35#, 14 burpeeSc: hanging knee raise,
Monday January 29, 2024
CrossFit Main: Row/Bike intervals: EMOM x 40 min (10 sets) *you can attack this a few different ways, similar to Friday’s stimulus;
Friday January 26, 2024
CrossFit Main: row intervals (pre set on C2 selection) 1:40 on x :20 off x 9 rounds (18 min)*you can attack this a few different
Thursday January 25, 2024
CrossFit Main PUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP10 each side DB bicep curl (20 total)10 pushups (vary
Wednesday January 24, 2024
CrossFit Main Teams of 3 for max cals/reps: all teams start on different stations and rotate every 2 min for 5 rounds of each, 30
Tuesday January 23, 2024
CrossFit: Build to working weights and do a mini set of 3/3 x 2-3 AMRAP 3 min w/1 min rest between each set adding weight
Monday January 22, 2024
Main AMRAP 21 min:21 box jump overs21 alt. arm DB snatch21 toes-bar21 wall ball21 lateral burpee over DB21 HSPU *All movements scale to how you
Friday January 19, 2024
CrossFit Main: Lvl6/5: Rx open standard- line to line, jump on box- jump or step downLvl4/3: Scaled open standard- hand past line to past line,
Thursday January 18, 2024
CrossFit Main: 30 min. 5 min row, 5 min bike4 min row, 4 min bike3 min row, 3 min bike2 min row, 2 min bike1
Wednesday January 17, 2024
CrossFit Clean skill: A. Muscle cleanB. Power CleanC. Full cleanD. Front Squat Every 1:30 for 10 rounds: 15 min.1 power clean1 squat clean1 front squat–
Tuesday January 16, 2024
CrossFit Main: AMRAP 20 min: Teams of 2:Teams of 2: share work anyhow with 1 person working at a time.100 calorie row50 burpees over rower25
Monday January 15, 2024
CrossFit Main: AMRAP(s) 16 min total. A. AMRAP 3 min:6 heavy wallball (goal is to go up one weight or height compared to what you
Friday January 12, 2024
CrossFit Main: 5 rounds for time: (20 min cap) goal is sub 15 min.50′ DB walking lunge, R 25′ down, L 25′ back20 alt. arm
Thursday January 11, 2024
CrossFit Main BMU-Russian swing ‘Nate’AMRAP 20 min;2 Bar muscle ups4 handstand pushups8 russian KB swings (heavy) Lvl6: BMU, HSPU to gymnastics mat*, 88/70# *scale HSPU
Wednesday January 10, 2024
CrossFit Main 5 rounds for max distance; (20 min total)2 min bike, 2 min rest*make these uncomfortable! 3 min of deadbugs for quality
Tuesday January 9, 2024
CrossFit Main Bench Press: 10-9-8-7-6-5-4-3-2-1 reps for load, rest as needed 1-2 min, between sets.*Partner with a buddy for a spotter/built in restIf you do
Monday January 8, 2024
CrossFit Main AMRAP 15 min:Teams of 2: share work anyhow with 1 person working at a time.15 bar facing burpees15 front squats *from ground, scale
Friday January 5, 2024
CrossFit: A.3 sets for quality;Station 1 – Split-Stance Romanian Deadlift x 8 reps each legStation 2 – hollow hold/ tuck hold/ plank hold x 60
Thursday January 4, 2024
CrossFit Main 12 rounds for calories; :30 row, :30 rest *goal for today is intensity. These intervals should NOT feel comfortable.
Wednesday January 3, 2024
CrossFit Main: Back Squat- E3 min x 15*0: 3 reps @ 35%3: 3 reps @ 45%6: 3 reps @ 55%9: 5 reps @ 65%12: 5
Friday December 29, 2023
CrossFit Main 14 min AMRAP:50 cal row40 heavy russian swings30 goblet squats20 lateral burpees over rowerwith remaining time, AMRAP rope climbs Lvl6/5: KB70/53#, 15’ropeLvl4/3: KB53/35#,
Thursday December 28, 2023
CrossFit: Main Skills for todays WOD 10 rounds for time of:10 DB hang power snatch10 box jump overs Lvl6/5: 50/35#, 24/20”Lvl4/3: 35/20#, 20/20”Lvl2/1: 20/12#, any”
Wednesday December 27, 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 26, 2023
CrossFit: Skill:Power clean skill warmup to working weights- muscle clean from 1/2/3, then power clean from 1/2/3 Main:21-15-9 reps for time; sub 8 min goal
Saturday December 23, 2023
Open gym/Test-week makeup 8a-10am*12 Days of Christmas Team WOD!** I will also be making PB and J deserts post WOD!
Friday December 22, 2023
CrossFit: A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55% A2. Clean 1rm
Thursday December 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 December 20, 2023
CrossFit: A. OHS max: WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or
Tuesday December 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 December 18, 2023
Test day 1 will be Monday/TuesdayTest day 2 will be Wednesday/ThursdayTest day 3 will be Friday/Saturday E2MOM x 20 min; A. Front Squat 1 rm
Friday December 15, 2023
CrossFit: A. Deadlift 1rmdetails: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85
Thursday December 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 December 13, 2023
CrossFit: A. Pushpress testdetails: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85
Tuesday December 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 December 11, 2023
Test day 1 will be Monday/TuesdayTest day 2 will be Wednesday/ThursdayTest day 3 will be Friday/Saturday CrossFit:A. Back squat 1rm 20 min E2MOM: L6: WU:
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