Crossfitindynorth’s Blog

For Time:

500m Row
5 Rounds of “Cindy”
5 Pulls-ups
10 Push-ups
15 Squats
500m Row
5 Rounds of “Cindy”
5 Pulls-ups
10 Push-ups
15 Squats
500m Row

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There will be a 2pm WOD class today.
Please text Troy if you are planning to attend.

REST DAY

There will be a 2pm WOD class on Sunday.

CF Baseball

There will be no 5 pm WOD class tonight.

100 ft walking lunges
21 pull-ups
21 sit-ups

100 ft walking lunges
18 pull-ups
18 sit-ups

100 ft walking lunges
15 pull-ups
15 sit-ups

100 ft walking lunges
12 pull-ups
12 sit-ups

100 ft walking lunges
9 pull-ups
9 sit-ups

100 walking lunges
6 pull-ups
6 sit-ups

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“Tabata DeadPush”

Deadlifts 135#/95#
push-ups

 Complete max reps for 8 rounds rotating between the deadlift and push-ups.  Perform 20 sec of work on the deadlift followed by 10 sec rest.  Rotate to the push-ups for 20 sec of work followed by 10 sec of rest.  Continue rotation for 8 rounds.

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SWOD: 5-5-5-5-5 Hang Snatch

Metcon:
3 rounds for time:
10 burpees
50 double unders

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“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20#/14#, 10 ft target (Reps)
Sumo deadlift high-pull, 75#/50# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/50# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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