Crossfitindynorth’s Blog

500m row
SDHP 15 reps
500m row
Thruster 15 reps
500m row
SDHP 15 reps
500m row
Thrusters 15 reps

Load is equal to 1/2 body weight

*Today’s schedule
6pm Foundations class &
7pm WOD class only.

Please contact Troy to schedule,
troy@crossfitindynorth.com or text 317.496.5690

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

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Team WOD

2 rounds of:
10 push-ups then 50m run out
20 jumping jacks then 50m run back
rest 1 min

3 rounds of:
10 plank to elbows & elbows to plank then 50m run out
10 squat kick backs then 50m run back
rest 3 min

2 round of:
10 mt climbers then 50m run out
10 squats then 50m run back

Lowest combined times wins

Today’s group photo
Great work everyone!!

And the winner is team 2
 Danielle, Mark, Lindsay, and Tracy

5 rounds for time:

7 deadlifts 225#/135#
14 push-ups
21 double unders

ab work: 40 knees to elbows

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1-1-1-1-1-1-1-1-1-1 hang power snatch

core work: 30 hip extensions, 30 GHD sit-ups

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“Danny”

Complete as many rounds as possible in 20 min of:

30 box jumps 24″/20″
20 push press 115#/75#
30 pull-ups

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