Crossfitindynorth’s Blog

DUE TO INCLEMENT WEATHER, THE 6, 7 AND 9 AM CLASSES WILL BE CANCELED TOMORROW (TUESDAY, FEB 1ST).

7 x 1 Deadlift

“Jackie”
1000 m row
50 Thrusters, 45#
30 Pull-ups

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Sunday Class Schedule:
9 am Open Gym
1 pm Open Gym

REST DAY

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

5 x 5 Push press

Complete 3 rounds for time of:
115#/75# Thrusters, 12 reps
16 Knees-to-elbows
20 Double unders

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Complete as many rounds as possible in 15 min of:
250 m Row
7 Ring dips
21 Kettlebell swings, 53#/35#

- sub for ring dips will be 2:1 hands release push-ups

core work: 50 sit-ups, 50 back extensions

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Skill work to be performed with light weight: snatch balance x 3 into overhead squat x 3 into hang snatch x 3

“GI Jane”

100 Burpee-Pull-ups

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The CrossFit Games Open Sectional begins March, 15th at 8 pm EST (5 pm PST).  The Open Sectional is a six-week competition.  This competition is the first step in qualifying for the 2011 CrossFit Games.  Each week, one event will be announced each Tuesday, and athletes have until the following Sunday at 8 pm EST (5 pm PST) to complete the event as rx’d and record their scores via video submission.

CrossFit Indy North will be a registered affiliate for all workouts and will host both affiliated and non-affiliated athletes who wish to compete in this year’s CrossFit Games.  During the six-week Open, CrossFit Indy North will reserve the gym for competitors only on Wednesdays from 5:30 – 7:00 pm EST and Saturdays from 10:00 – 11:30 am EST.

The 4:30 and 7:30 pm WOD classes on Wednesdays will still be held at regular times.  On-Ramp will move to 7 pm on Wednesdays.  The Saturday Team WOD will be moved up to 9 am and will run simultaneously with the 9 am On-Ramp class.

Just to give you competitors a heads-ups, uploading and submitting video is a royal pain in the glutes and takes forever!  We recommend that you do these WODs on Wednesday in case you need to redo them or have issues uploading and submitting video.  Get with me if you have questions.

“Kelly”

Complete 5 rounds for time of:
400 m run (can be done inside)
30 Box jumps, 24″/20″
30 Wallball shots, 20#/14#

compare to 11/4/10

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