Crossfitindynorth’s Blog

There is a 10 am Team WOD tomorrow!  Bring a friend and introduce them to World-Class Fitness.

8 x 3 Front Squats @ 70% 1 Rep Max
- rest 60 sec between rounds

rest 5 min

For time
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings, 53#/35#
60 Sit-ups
70 Med ball cleans, 20#/14#

post loads from front squats and metcon time to comments

“McGhee”

REST DAY

*Check the comments section for the Gym WOD and standards

Skill Work: Double and Triple Unders, Skin-the-cat, Front and Back levers

2-2-1-1-1 Bench Press

core work: 50 hip extensions, “tabata abmat sit-ups” – 20 sec on followed by 10 sec off

post loads to comments

2-2-1-1-1 Overhead Squat

rest 5 min

Complete as many rounds as possible in 12 min of:
5 Burpees
10 Wall ball shots 20#,14# (10 ft target)
15 Jumping pull-ups

post loads from overhead squats and rounds completed from metcon  to commnets

2-2-1-1-1 Push Jerk

rest 5 min

For time:

2000 m row

post loads from push jerk and row time to comments

There is a 10 am WOD today.

REST DAY

There is a 10 am Team WOD today.  Bring a friend and introduce them to World-Class Fitness!

With a continuously running clock, do one handstand push-up the first minute, two handstand push-ups the second minute, three handstand push-ups the third minute… continuing as long as you are able. Terminate the workout when you cannot complete the required number of reps within the minute.

Use as many sets in each minute as needed.

Post number of minutes and total reps successfully completed to comments