Crossfitindynorth’s Blog

Friday’s Class Schedule:
7 am WOD
10 am WOD
1 pm WOD
430 pm WOD

There will also be a Team WOD Saturday, Jan 1st at 10 am!

Did you reach your goals in 2010?  Maybe you did but if you did not, here is your last chance to overcome and conquer.  We will be here to help!  You have the opportunity to use the classes today in an open gym format.  If you’ve come on Sundays, you know how this works.  Coaches will lead you through a warm-up and you are then free to get after it how you wish.  Alternatively, if you want to stick with the programmed WOD, here it is…Happy New Year team!

Complete 3 rounds for time of:
400 m Run
30 Wallball shots, 20#/14#
20 GHD sit-ups
10 Burpees (hands release)

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“Fran”

For time:
21-15-9
Thrusters, 95#/65#
Pull-ups

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compare to 8/24/10

Complete 7 rounds for time of:
115#/75# Hang Power Clean, 10 reps
15 Push-ups (hands release)
20 Double Unders

core work: 50 GHD sit-ups. 50 Back extensions

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5 x 3 Front Squat

Complete as many rounds as possible in 7 min of:
75#/53# Sumo Deadlift High Pull, 7 reps
7 Box jumps, 24″/20″

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1-1-1-1-1-1-1 Shoulder-to-overhead

Complete as many rounds as possible in 8 min of:
1 pull-up, 1 toes-to-bar, 1 burpee
2 pull-ups, 2 toes-to-bar, 2 burpees
3 pull-ups, 3 toes-to-bar, 3 burpees…continue on for 8 min

post load from s-t-o and rounds completed to comments

Class Schedule:
12-2 pm Open Gym

REST DAY

Merry Christmas!

The gym is closed today.

Sunday’s schedule:
12-2 pm Open Gym