Wednesday
Skill: Hang snatch. WOD: 4 rounds: 500m. Row, rest 2 min *Post times for each 500m. row to board.
WOD
Tuesday
“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.” -Confucius WOD: P1. Back squat 3×3 @ 75% with 3 sec. pause *warmup with 2-3 reps of pausing @ 40-50, 50-60, 60-70%. P2. AMRAP 7 min: 5 Hang
Monday
HOOSIER CROSSFIT IS TURNING 3! Have you signed up for our HCF Anniversary WOD this Saturday? Find your team of 3 and get ready for a 24 min AMRAP with trivia questions every 3 minutes! More details and registration here. WOD: P1. EMOTM x 10 min. 2 x Power clean @ 80% *warmup with skill
Friday
WOD: P1. Pushpress 10 sets x 2 reps @ 80% *warmup with 2 reps at 50,60,70% P2. AMRAP 10 min: 2 pullups, 2 pushups, 2 air squats 4 pullups, 4 pushups, 4 air squats 6 pullups, 6 pushups, 6 air squats… continuing as far as possible in 10 min.
Thursday
Can you beat Rich Fronings score of 197 reps? Check out all of the details of 13.1 from the CrossFit Open here! WOD: P1. Power snatch from floor skill work. P2. “CrossFit Games Open 13.1” Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Power snatch
Wednesday
WOD: P1. Front Squat 3×3 @ 75% with 3 sec. pause. *warmup with 45,55,65% x 2-3 reps. P2. Partner sled push + run. 3 stations: shuttle run/sled push and rest. 5 rounds: 15 min. total 1 min: 2 partners- 1 partner runs down 25 m., runs back tags teammate and partner 2 does same work.
October Member Incentive Challenge
We wanted to give back to our hardworking dedicated members, but were gonna make you work for it… CrossFit style of course! – The Run down: Each month a challenge will be posted on the 1st. These challenges can be done by ANYONE of any fitness level in the gym (a helpful trainer will scale
October Member Incentive Challenge Read More »
Tuesday
“1. Don’t multitask — focus. 2. Do something that scares you. 3. Make your goals public.” Read more from “Three Business Lessons I Learned at CrossFit” WOD: P1. Split jerk skill work. P2. Split jerk to a solid heavy single in 10 min. *if new begin with empty bar and increase in 5-10# MAX increments.
Monday
“The reason most people give up is because they tend to look at how far they still have to go, instead of how far they have come.“ WOD: Complete 5 rounds for time of: 10 Hang power clean (105,155#) *scale to ~50-60% of power clean-same as DT weight 10 Hand release push ups 10 Toes
Friday
WOD: P1. Deadlift 10 sets x 2 reps @ 85% of 1 rm. *does not have to be touch and go, good setup and pull EVERY rep! *warmup with 1-2 reps each of 45,55,65,75% P2. 12-9-6-3 reps for time: KB swing (53,70#) *go 1 size up if possible. Toes-Bar
