Crossfitindynorth’s Blog

No Classes Today at 5 pm

REST DAY

5 x 1 Thrusters
5 x 12 Barbell Weighted Step Ups (6 each leg)
*Place bar on your back and perform single leg
*When foot is on top of box, the top of your leg should be parallel with the ground.
5 x 5 Weighted Push-ups
*Have someone place a weight plate on upper back between shoulder blades

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“Helen”

3 rounds for time:

400 m run
21 kettlebell swings 53#/35#
12 pull-ups

core work: 30 knees to elbows, 30 GHD sit-ups 

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“DT”

5 rounds for time:

12 deadlifts, 155#/105#
9 hang power cleans, 155#/105#
6 push jerks, 155#/105#

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REST DAY

There will be a 530 pm WOD class today.

1-1-1-1-1-1-1 Power Snatch

core work: 30 hip extensions, 30 knees to elbows

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TEAM WOD

As a team, complete each couplet as fast as possible:

2000 m row
200 shoulder press, pvc

80 wall ball shots 20#/14#/8#
60 pull-ups

100 sit-ups
40 burpees

Scoring will be based on the following point system:

couplet 1: row/shoulder press
1 pt = -9’30″
2 pt = 9’31″ – 10’00″
3 pt = 10’01″ – 10’30″
4 pt = 10’31″ – 11’00″
5pt = 11’01″+

couplet 2: wall ball shots/pull-ups 
1 pt = -7’00″
2 pt = 7’01″ – 7’30″
3 pt = 7’31″ – 8’00″
4 pt = 8’01 – 8’30″
5 pt = 8’31″+

couplet 3 = sit-ups/burpees
1 pt = -5’30″
2 pt = 5’31″ – 6’00″
3 pt = 6’01″ – 6’30″
4 pt = 6’31″ – 7’00″
5 pt = 7’01″+

Shoulder press must be complete lock-out over shoulder with shrug at the top of the press.  Wall ball shots must be full squat depth (crease of hip below knee) and ball must hit 10 ft target.  Pull-ups are chin over bar.  Individual athletes must complete a minimum of 15 reps per exercise (500 m row) or the team will receive all 5 points.  The team with the lowest total score wins. 

Congratulations Edgar Holmes and Amy Jackson for winning the “Tabata Gone Bad” Challenge with a score of 37!  They will receive a free CF Indy North t-shirt.