Crossfitindynorth’s Blog

Perform 2 Front Squats on the minute for 10 minutes
- increase to desired load

With a 10 min clock, row 1000 m and then perform as many wallball shots (20#/14#) as possible in the remaining time.
- score will be total wallball shots

post load from front squats and wallball score to comments

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

REST DAY

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

10 x 2 Back squat at 65% 1RM
- rest 45 sec between sets

10 x 2 Shoulder-to-overhead  at 65% 1RM
-rest 45 sec between sets

Core work: “Tabata sit-ups”
20 sec on, 10 sec off for 8 rounds

post loads to comments

“Eva”

Complete 5 rounds for time of:
Run 800 meters
70#/53# Kettlebell swing, 30 reps
30 Pull-ups

post time to comments

Complete 4 rounds for time of:
400 m Run
115#/75# Clean, 15 reps
15 Box jumps, 24″/20″

post time to comments

Skill work: Wall climbs

8 x 3 Bench press at 70% 1RM
- rest 60 sec between sets

Complete as many rounds as possible in 15 min of:
9 Pull-ups
15 Kettlebell-burpees, 53#/35#

2011 CrossFit Indy North Competitors Series features:
Scott Garrison

Angie: 17’25″
Barbara: 25’37″
Cindy: 26 rounds
Filthy Fifty: 20’59″
Fran: 4’03″
Grace: 3’56″
Murph: 45’47″
Nate: 15 rounds
Randy: 4’55″

Back Squat: 325
Clean and Jerk: 200
Deadlift: 400
Overhead Squat: 185
Snatch: 160

Skill set: Muscle-ups, Rope Climbs, Parallette Handstand Push-ups

Achievements: 2011 Great Lakes Invitational 10th place