“28. You go on vacation, and you WOD alone because the thought of not WODing for a week is too much.” This is Exactly What Happens When You Start Doing CrossFit WOD: A. Take 15 minutes to build to a heavy Power Clean B. In 12 minutes, complete as many ladders as possible from 1 […]
WOD: A. 3 sets of: Ring Rows x 8-10 reps Rest 45 seconds Lateral Lunges x 8-10 reps each leg Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Complete as many reps as possible in 7 minutes of: 3 Thrusters (65,95#) 3 Pull-Ups 6 Thrusters 6 Pull-Ups 9 Thrusters 9
Sat. Nov. 22 8-10am: Open gym. 10-11am: Olympic Lifting 11a-Noon: Team WOD. Sun. Nov. 23 TBA
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WOD: A. Four sets of: Front Squat *Set 1 – 3 reps @ 60% *Set 2 – 3 reps @ 70% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85-90% *If set 4 felt good: Set 5 – 1 rep @ 95-100% Tall Box Jumps x 1.1.1.1.1 (rest 5-7 seconds
WOD: A. Power Clean skill work + Five sets of: Every other min OTM x 10 min total: Power Clean x 1.1.1 (rest 10 seconds between singles, increase weight each of the 5 rounds) B. Three sets of: Against a 2-minute running clock, complete as many rounds and reps as possible of: Burpees x 5
Champions aren’t made in the gyms. Champions are made from something they have deep inside them — a desire, a dream, a vision. -Muhammad Ali WOD: A.Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds
WOD: A. Deadlift x 3 reps (with PERFECT posture and mechanics) * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep
Mandy from Schacht Farm will be at Hoosier CrossFit this Monday the 17th. You can stop in and chat anytime 5-7pm; learn about her farm & the health benefits of grass-fed, free range meats! She will have information about signing up for the next 3-month meat share. For $300 you get 15lbs of meat dropped
Sat. Nov. 15 9-10:30am Open Gym ONLY Sun. Nov. 16 TBA.
Saturday and Sunday Read More »
Reminder… NO CLASSES TODAY. All trainers are in Chicago for a FMS seminar. There will be an open gym from 5-630pm, use this time wisely! If you cannot make it into the gym today check out these at home WODs you can do on your own! WOD: A. Three sets of: Dumbbell or KB Push
