Friday 11/10
Hoosier CrossFit: Complete as many rounds as possible in 7 minutes of: 5 box jumps 3 cleans (full squat) QuickFit: Five rounds of: 20 V-ups 200 meter run
WOD
Thursday 11/9
Hoosier CrossFit: Gymnastic skill development: A. Handstand/ handstand kickups/ handstand walk B. Death by handstand walk 10′ increments QuickFit: In teams of three, AMRAP 15 min: 400 meter row 20 walking lunges with ketllebells or dumbbells 10 burpees
Wednesday 11/8
Hoosier CrossFit: “Dunn” Complete as many rounds as possible in 19 min of: 3 muscle-ups 1 shuttle spring, 10′, 20′, 30′ 6 burpee box jump-overs, 20-in. box QuickFit: Complete as many rounds and reps as possible in 10 min of: 10 push presses 10 alternating reverse lunges 10 burpees
Tuesday 11/7
Hoosier CrossFit: Overhead squat 5-5-5-5-5 reps QuickFit: Complete as many rounds as possible in 10 min of: 3 Ring Rows 6 L-Seated DB presses 9 Stationary Dips
Monday 11/6
Hoosier CrossFit: In teams of three, AMRAP 20 min: 300 meter run 15 Burpees 30 Russian KB swings QuickFit: Every 5 minutes, for 15 minutes for time of: Calories of Assault Bike Russian Kettlebell Swings
Friday 11/3
Hoosier CrossFit: 5 rounds for time of: Row 500 meters Floor presses, 15 reps QuickFit: In teams of two, partners alternate to complete 4 rounds each of: 10 goblet squats 10 push-ups
Thursday 11/2
Hoosier CrossFit: 21-15-9 reps for time of: Front squats *from floor med-ball GHD sit-ups QuickFit: Five rounds of: 10 body rows 10 dumbbell thrusters
Wednesday 11/1
Hoosier CrossFit: 8, 2 minute rounds of: 300m Run Max-rep dumbbell power clean and jerks One rest in between rounds QuickFit: 2 sets of max reps of: 60 seconds of wall ball shots 60 seconds of rest 60 seconds of russian kettlebell swings 60 seconds of rest 60 seconds of box step-ups 60 seconds of
Tuesday 10/31
DON’T FORGET TO WEAR YOUR COSTUME!! Hoosier CrossFit: Hang power snatch + overhead squat 1-1-1-1-1-1-1-1-1-1 reps QuickFit: Against a two-minute running clock, complete the following: Run Push-ups x max reps Rest 1 minute between sets, and complete a total of four sets
Monday 10/30
Hoosier CrossFit “Cindy” AMRAP 20 Min: 5 pull-ups 10 push-ups 15 squats or Level 3: “Mary” AMRAP 20 Min: 5 handstand push-ups 10 alternating pistols 15 pull-ups QuickFit For time: 40 Russian KB Swings 20 DB Push Presses 30 Russian KB Swings 15 DB Push Presses 20 Russian KB Swings 10 DB Push Presses
