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20
Nov

Team WOD

CrossFit Fort Vancouver: Impact of the win
The victors returned triumphant to a gym ready to celebrate them whether they had won or not, and even before the team had left, gym members were planning to meet their returning colleagues at the airport and decorate the gym.

Mobility: Hip Impingement 2: Band Variation , Best Shoulder Mob Ever

WOD:20 Min AMPAP (As many points as possible)
2 person teams.
3 Point Exercises: 500m Row, 400m Run, 20 Pull-ups, 10 OHS, 30 KB Swings, 20 Push-up w/ release, 20 Wallball, 20 Box Jumps, 5 Tire Flips, 10 Ring Dips, 10 HSPU, 20 SDHP, 50 D/U, 30 Sit-ups
5 Point Exercises: 5 Muscle Up, 5 Snatch, 5 Rope Climbs, 30 Burpees, 10 Turkish Get Ups
team will score points for each completed workout, if a member starts an exercise it must be finished prior to moving on, no limit on exercises, both members working at same time
(Courtesy of CFOTR)


11
Nov

Thursday

Proper Nutrition is key to success in your overall health and well being, not to mention quicker success to reach your goals and live life as Rx in the CrossFit world! Check out Everyday Paleo for some great recipes.

REMINDER: We will be closed Friday November 12 through our Noon session on Monday November 15. Classes will resume at 5:15pm on Monday the 15th. Jenna and I will be attending the CrossFit Kids certification in Atlanta, GA for the weekend. (look for the CrossFit Kids program at Hoosier CrossFit in the near future!)

Mobility: Hips and Thoracic Prep

WOD:Jackie
1000 m. Row
50 Thrusters (30,45)
30 pullups

10
Nov

Wednesday

“Work is not man’s punishment! It is his reward and his strength, his glory and his pleasure.” – George Sand

Mobility: Your Inside Psoas Bits

WOD: “DT”
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerk
(105,155)

These are pictures from tonight’s On Ramp.  The workout included running, overhead squats, and tire flips. If you would like to get started with Hoosier CrossFit go to our Contact page and shoot us a message or give us a call!

8
Nov

Monday: First day of group WODs!

Welcome to those completed foundation members to our FIRST day of group WODs! Below you will find what it is we will be doing to begin molding your physical and mental self by way of Hoosier CrossFit.

Mobility: A must do everyday!

WOD: Part 1: Deadlift 3-3-3-3-3
(5 sets of 3 reps working up to a heavy load)

Part 2: For time
Pushups w/release 40-30-20-10-5
Squat 5-10-20-30-40

” Believe that life is worth living and your belief will help create the fact.”
-William James

Post deadlift weight & total time w/scaling to comments!