Crossfitindynorth’s Blog

1-1-1-1-1-1-1 Bench Press

Core Work: 50 abmat sit-ups, 30 back extensions

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There will be a 530 pm WOD Class Today.

Rest Day

REST DAY

Team WOD

For time:
1) 1600 m relay riot run
2) 2 rounds of:
10 med ball cleans
walking lunges, 15 steps each leg
20 thrusters, 45#/33#
25 double unders
3) 1600 m relay riot run

*Each team member must complete one 400 m leg of the riot run.  Riot runs are performed carrying multiple objects (i.e. med balls, sandbags, weight plates, kettlebells, stones, etc.).  Once all team members complete the riot run, the athletes move to the chipper.  One athete begins the first exercise, the second follows and so on…You cannot pass athletes on your team during the chipper but you can catch them and complete their reps on that particular exercise.  They then must continue on in front of you.  Once all athletes complete 2 rounds of the chipper, the team starts the final 1600 m riot run.  First team to finish wins CF Indy North T-Shirts!

There will be a Team WOD Sat at 10 am and a Regular WOD Class Sat at 530 pm

3 rounds for time:

1000 m row
30 box jumps 24″/20″
30 pull-ups

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For Time: 

15-10-5

Push Jerk, 135#/90#
Hang Power Clean, 115#/75#
Overhead Squat, 95#/65#

core work: 50 GHD sit-ups

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5 rounds for time:

20 yard bear crawl
5 deadlifts, 315#/210#
10 burpees

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Power Cleans

5-5-5-5-5

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