Friday
WOD: 20 min clock: 200 m. Run, 1 round of Cindy 400m. Run, 2 rounds of Cindy 600m. Run, 3 rounds of Cindy 800m. Run, 4 Rounds of Cindy 1000m. Run, 5 rounds of Cindy *scale runs to 100/200/400/600/800.
WOD
Thursday
WOD: A. 3 sets of: Shoulder Press x 8-10 reps @ 40-60% Rest 45 seconds DB/KB Step-Ups x 10-12 reps each leg Rest 45 seconds B. As many rounds and reps as possible in 10 minutes of: Ground to Overhead x 10 reps (95,135#) 200 Meter Run
Wednesday
On Saturday, May 24th, 2014 Hoosier CrossFit will host the 4th Annual Mighty Murph Challenge as a fundraising event for the American Red Cross Heroes Campaign. American Red Cross provides services for the public and military families in need. Our donations are directly given to our local chapter in Monroe County! Sign Up Now! WOD:
Tuesday
My strong shoulders allow me to make it through sets of strict handstand push-ups and pull-ups without collapsing. My muscular thighs help me squat heavy and run fast without fatiguing. Focusing on the positive aspects of my body and eliminating negative self-talk completely changed my mindset. Finding Beauty in Strength WOD: A. 3 sets of:
Monday
WOD: A. 3 sets of: Romanian Deadlift x 6-8 reps (just below knee) 40-60% Rest 45 seconds Wall Ball Shots x 15 reps Rest 45 seconds Elbows to straight arm Plank x 8-10 reps Rest 45 seconds B. EMOTM x 10 min: 10 heavy russian swings 5 burpees
Saturday and Sunday
Sat. May 10. 10a. Oly Lifting- Snatch 1030a. FREE Kids WOD! 11a. FREE Bring A Friend WOD! Sun. May 11. Possible Open Gym @ 4pm.
Saturday and Sunday Read More »
Friday
WOD: A. 3 sets of: Deadlift x 6-8 reps @55-75% Rest 30 seconds Russian Kettlebell Swings x 15 reps Rest 30 seconds Push-Up x 10-15 reps (rest from top of plank- NO resting on floor!) Rest 30 seconds B. Five sets for max reps of: 60 seconds Burpee Box Jump (24″/20″) Rest 60 seconds
Thursday
Join HCF and friends for our May Bring A Friend Workout this Saturday, May 10th! A great time to get motivated with like minded individuals to get your fitness started right! Special Mothers Day weekend event/promotion! Any mothers who attend this session will receive a SUPER discounted rate on On-Ramp for attending this BAF! Spread
Wednesday
“At some point we’ve lost that childlike mindset that sees only the goal and never the obstacle. When a child of six decides he wants to be at the top of a tree there is no pondering the potential consequences or obstacles, he simply climbs. What happens to us that rips that willingness to dream
Tuesday
WOD: In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Wall Ball Shots (14,20/ 10′) 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of Box Jumps (20,24) 60 seconds of
