Workout, Happenings, and Updates at HOOSIER CROSSFIT

WOD

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

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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

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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

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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

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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

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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#,

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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

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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

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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

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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#,

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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”

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