Crossfitindynorth’s Blog

There is a 1 pm WOD today.

Thanks to all the people who came to support us and the rowers who competed yesterday at the Indianapolis Rowing Championships! We got smoked but had fun doing it!

There is a 10 am Team WOD today!  Then come support CF Indy North in the Indianapolis Rowing Championships.

Below are today’s rowing line-ups for the 2000 m mixed-open and mixed-CrossFit relays.

Black
1. Brody
2. Lacy
3. Erin
4. Bryn

Gold
1. Tom
2. Danielle
3. Lindsay C
4. Mike T

The relays are part of the Indianapolis Rowing Championships. We will be rowing at approximately 1:00 pm on Saturday. Please come down to support your fellow CrossFitters!

Venue: International School of Indiana
4330 North Michigan Road
Indianapolis, Indiana 46208

Run 5K

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Below are saturday’s rowing line-ups for the 2000 m mixed-open and mixed-CrossFit relays. There will be a 10 am Team WOD on Saturday.

Black
1. Brody
2. Lacy
3. Erin
4. Bryn

Gold
1. Tom
2. Danielle
3. Lindsay C
4. Mike T

The relays are part of the Indianapolis Rowing Championships. We will be rowing at approximately 1:00 pm on Saturday. Please come down to support your fellow CrossFitters!

Venue: International School of Indiana
4330 North Michigan Road
Indianapolis, Indiana 46208

10-5-3-2-1-1-1 Shoulder Press

C2: 90% effort
3 x 500 m row 30 sec rest between
*For sets 2 and 3, do not deviate more than 2 sec from first 500 m

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Skill Work: Skin-the-cat, back levers

For time:

40 Wall ball shots, 20#/14# (10 ft target)
10 Double unders
30 Wall ball shots
20 Double unders
20 Wall ball shots
30 Double unders
10 Wall ball shots
40 Double unders

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REST DAY

“Nasty Girls”

Complete three rounds for time of:

50 Squats
7 Muscle-ups
135# Hang power clean, 10 reps

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compare to 09/08/09

5-5-5-5-5 Back Squat

core work: 50 weighted v-ups

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