Crossfitindynorth’s Blog

“Helen”

3 rounds for time:

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

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compare to 07.29.09

There will be a Team WOD at 10 am today!

REST DAY

Congratulations Mike and Danielle!  They are having a baby boy!

“54321″

For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (24″/20″)
3 minutes of Hang squat snatches for reps (75#/45#)
2 minutes of Wall balls for reps (20#/14#) (10 ft target)
1 minute of Handstand Push-ups for reps

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3-3-3-3-3 Bench Press

then…

“Alternating Tabata Intervals” 8 rounds of each exercise

Double Unders
Toes-to-bar

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WOD 1 from the 2010 CrossFit Games Midwest Sectional…

“Air Force”

For time:
20 Thrusters, 95#/65#
20 Sumo deadlift high pulls
20 Push Jerks
20 Overhead squats
20 Front squats

*4 burpees on the minute every minute

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There will be no 8 or 9 am WOD classes today.  Please check the schedule page for a complete list of today’s classes.  The Gym WOD today is listed in the comments section.

REST DAY

IRC_2000m_relay

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2010 Indianapolis Rowing Championships, Part III

1-1-1-1-1-1-1 Deadlift

Complete as many rounds as possible in 8 min of:

1 pull-up, 1 push-up, 1 squat
2 pull-ups, 2 push-ups, 2 squats
3 pull-ups, 3 push-ups, 3 squats…

post loads from deadlift and number of rounds from metcon to comments