Wednesday 10/25
Hoosier CrossFit 40-30-20-10 reps for time of: -Box Jumps -GHD Sit-ups QuickFit In teams of 2, parters alternate whole sets to complete 3 sets each of: -400m Run -20/12 Calories of Assault Bike
Bloomington Indiana CrossFit
Tuesday 10/24
Hoosier CrossFit A. Rope Climb skill work: https://gymnasticswod.com/content/rope-climb-progression-pt1 B. Teams of 3: AMRAP 8 MIN: Rope Climbs *must alternate to new person each rep QuickFit Complete 4 sets of :20 on x :10 rest for each of the following exercises: -Russian Kettlebell Swings -Push-Ups -Box Step Overs -Plank Hold *Complete all 4 sets of one exercise before
Monday 10/23
Hoosier CrossFit A. Back Squat 3-3-3-3-3 reps *lift every 3 min, for 15 min total B.Tabata straight leg situps: :20 on x :10 off x 8 QuickFit 5 Rounds: Row 200m 10 air squats
Friday 10/20
Hoosier CrossFit: 5 rounds for time of: 400m run 15 left-arm DB snatches 15 right-arm DB snatches QuickFit: Five rounds for time of: 10 Heavy goblet squats 10 Jumping lunges
Thursday 10/19
Hoosier CrossFit: A. Deadlift 5-5-5-5-5 reps B. TABATA Cherry pickers QuickFit: AMRAP 10 min: 15 Dumbbell push press 15 V-ups
Wednesday 10/18
Hoosier CrossFit: 10 Rounds for time of: 9 Thursters 35 double-unders QuickFit: Complete as many rounds and reps as possible in 8 minutes of: 5 Dumbbell burpees 10 Dumbbell walking lunges
Tuesday 10/17
Hoosier CrossFit: Teams of 2: 100 pull-ups 80 GHD sit-ups 60 pistols, alternating 40-cal row 20 DB/KB push press, alternating *one partner works at a time, splitting reps as needed QuickFit: Four sets of: Run 400m Russian swing 53/35 Goblet squat DB 35/20
Monday 10/16
Hoosier CrossFit: Snatch 1-1-1-1-1-1-1 reps QuickFit: Five Sets of: 30 seconds of assault bike sprints 30 seconds of rest 30 seconds of row sprints 30 seconds of rest
Friday 10/13
Hoosier CrossFit: A. Front squat 5-5-5-5-5 reps * try to lift every 3 min, for 15 min total B. Tabata 20 on x 10 off x 8: Cherry Pickers QuickFit: In teams of two, alternating movements AMRAP 10 min: 10 wall ball shots 10 burpees 10 v-ups/situps * scale accordingly to 8/6 reps as needed
Thursday 10/12
Hoosier CrossFit: Three rounds alternating partners (6 rounds total) for time of: Partner A rows 500 meters Partner B performs 100 ft walking lunges with kettlebells * keep KB/DB in overhead, front rack, or farmers carry hold for the duration of Partner A row. Anytime KB/DB is placed on ground both partners must stop and
