Crossfitindynorth’s Blog

Happy Halloween!

Sunday’s class schedule:
9 am Open Gym
1 pm Open Gym

REST DAY

x

Saturday’s schedule:
9 am On-Ramp class
10 am Team WOD
- Bring a friend and introduce them to World-Class Fitness!

8 x 3 Back Squat at 70% of 1RM
- rest 60 sec between sets

Complete 4 rounds for time of:
30 Box jumps, 24″/20″
20 Wallball shots, 20#/14#
30 Double unders

post load for squat and metcon time to comments

Complete as many rounds as possible in 20 min of:
200 m run
20 steps weighted overhead walking lunge, 45#/25#
7 burpees

post rounds completed to comments

3-3-3-3-3 Strict, Weighted Pull-ups

For time:

21 Pull-ups
21 Knees-to-elbows
21 Kettlebell swings, 53#/35

18 Pull-ups
18 K2E
18 Kettlebell swings

15 Pull-ups
15 K2E
15 Kettlebell swings

12 Pull-ups
12 K2E
12 Kettlebell swings

9 Pull-ups
9K2E
9 Kettlebell swings

6 Pull-ups
6 K2E
6 Kettlebell swings

post pull-up load and metcon time to comments

Scot Overdorf and Tom Beeman at the summit (Uhuru Peak) of Kilimanjaro, elevation 19,340 feet.

The new CrossFit Kids session starts tonight at 530 pm.  There are no adult classes during this time.

Skill work: pistols, handstands, L-sits

Complete 4 rounds for time of:
400 m Run
115#/75# Thruster, 15 reps

post time to comments

Please view the new class schedule.  Evening On-Ramp classes are now Tues, Wed and Thurs at 630 pm and CrossFit Kids will be held on Tues and Thurs at 530 pm.

2-2-1-1-1 Bench Press

Complete 3 rounds for time of:
50 squats
135#/95# Hang power clean, 10 reps
20 Push-ups (hands off)

post 1RM from Bench and metcon time to comments

Congratulations “Shake Weights” (Marne, Adam, Brent and Rob)! They beat “Team Asphalt” by 1 sec in the Team WOD on Saturday.  They really do work!