Saturday July 8, 2023
Open Gym: 8am-10am
Saturday July 8, 2023 Read More »
hoosier athletic club
Friday July 7, 2023
CrossFit Main Teams of 3: 20 min clock; P1 pushes sled down 25m. and back 25m. P2 holds sandbag in bear hug position P3 rests Then 3 goes to 1, 1 goes to 2, 2 goes to 3… *rotate through P1-2-3 each 25m push/hold Lvl6: sled 4×45/2×45, bag 150/125# Lvl5: sled 4×35/2×35, bag 125/100 Lvl4:
Friday July 7, 2023 Read More »
Thursday July 6, 2023
CrossFit Main For time: 50-40-30-20-10 reps: Pushups, sit ups Lvl6: toe, GHD to floor Lvl5: toe, GHD to elevated height- box/ball Lvl4: toe down/knee up, abmat situp Lvl3: knee pushups, abmat situp Lvl2: elevated height- box, abmat situp Lvl1: elevated height- box/wall, plank hold
Thursday July 6, 2023 Read More »
Wednesday July 5, 2023
CrossFit Main: A. Pullups: Strict/ Kip swing/ Kipping pullup Kipping pullup skill: 1 & 2 B. AMRAP 6 min: 2 kipping pullups, 2 walking lunges (per leg) 4 kipping pullups, 4 walking lunges (per leg) 6 kipping pullups, 6 walking lunges…. *scale pull ups how you tested in during test week
Wednesday July 5, 2023 Read More »
Tuesday July 4, 2023 – Happy 4th of July!
9:30am CrossFit Class Only Main 2 person team version; I go/you go full rounds; AMRAP 30 min of; “Holleyman” 5 Wall ball shots, 20/14 pound ball 3 Handstand push-ups 225/155# pound Power clean, 1 rep Level 6/5: WB 20/14, 10/9′, HSPU on wall 0/1 abmat , PC 225/155 ~70-80% of 1rm clean Lvl 4/3: WB
Tuesday July 4, 2023 – Happy 4th of July! Read More »
Monday July 3, 2023
6am CrossFit, 9:30am CrossFit, and 10:45 Longevity Only Main 2 people per station; I go/you go style.. 5 rounds: 40 min: 1 min Row, 1 min rest 1 min Bike, 1 min rest 1 min ski, 1 min rest 1 min run, 1 min rest *try to run 100/150/200m *goal for the stimulus is to
Monday July 3, 2023 Read More »
Sunday July 2, 2023
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10
Sunday July 2, 2023 Read More »
Friday June 30, 2023
CrossFit Main Back Squat + box step ups E3 min x 15 0: 3 reps @ 35% + 10 DB box step ups 3: 3 reps @ 45% + 10 DB box step ups 6: 3 reps @ 55% + 10 DB box step ups 9: 5 reps @ 65% + 10 DB box step
Friday June 30, 2023 Read More »
Thursday June 29, 2023
CrossFit Main: A. Double-under skill development ~10 min. 1. bounding 2. timing/tempo 3. cadence/putting it all together B. AMRAP 12 min; 6 strict pull ups (any grip variation) 12 push presses 50 double-unders Lvl6: unassisted, 95/65# (40-50% 1rm PP), 50 DU (150+) Lvl5: band, 75/55#, 40 DU (100+) Lvl4: band, 65/45#, 30 DU (75+) Lvl3:
Thursday June 29, 2023 Read More »
Wednesday June 28, 2023
CrossFit Main A. Toes-bar skill 4 rounds of: (12 min) 1 minute of burpees 1 minute of TTB Rest 1 minute Lvl6: TTB, Lvl5: TTH, Lvl4: TTC, Lvl3: TTH, Lvl2: HKR, Lvl2: Any
Wednesday June 28, 2023 Read More »
