Crossfitindynorth’s Blog

“Tabata Gone Bad“

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Thrusters 75#/50# (Reps)
Sumo deadlift high-pull 75#/50#  (Reps)
Box Jump 24″/20″  (Reps)
Push-ups (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the lowest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

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THE ATHLETE WITH THE HIGHEST TOTAL SCORE WINS  A CF INDY NORTH T-SHIRT!

8 x 2 Bench Press

core work: 50 kettlebell/plate v-up

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REST DAY

Overhead Squats

5-5-5-5-5

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The Overhead Squat by Greg Glassman

“Donkey Kong“

21-15-9
Burpee
Kettlebell Swing 1.5/1 pood
Box Jump 24/20

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REST DAY

Team WOD

Wallball 30 reps

1. Box Jumps 30 reps
2. Push-ups 30 reps
3. Jumping Jacks 30 reps @ 4 count
4. Walking Lunges 30 steps

Weighted Run/Walk 200m 50/20 # (bumper plates)

Teams start at the Wallballs with one team member going at a time until they all complete their reps. Teams then split up and move on to the next four exercises (one member per station).  Teams then must complete the slated reps at each of the four stations but can not move to the next station until all team members have complete the slated reps for their station. Teams must complete all four stations before moving on to the weighted carry which is a team relay.  Time stops once the last team member completes the weight carry.