Crossfitindynorth’s Blog

3-3-3-3-3 Shoulder Press

Complete 3 rounds for time of:
500 m row
20 steps, walking lunge, 45#/35# plate overhead
20 knees-to-elbows

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Athletes will be able to get their score validated today at 12 pm for WOD #2 of the Open Sectional.  Please feel free to come to the box to warm-up starting at 11 am.  An important note should be made for all athletes who have intentions of doing this WOD multiple times in hopes of obtaining a better score.  It will most likely not be possible.  We have done very similar WODs and odds are your chest will be smoked for many days from the hand release push-ups.  Maybe not.  I’m just saying…not hating as some of you would like to think and then post on the AgainHater.com facebook page.  You may want to go through a few rounds to get a game plan together but then make sure you are ready to hit this WOD hard when you do it!

Tabata Intervals* of:
Box jumps, 24″/20″
Sumo-deadlift high-pull, 75#/55#
Ring dips (sub will be hand release push-ups)
Calorie row
*8 rounds of 20 sec on, 10 sec off

post lowest scored round for each exercise and total combined score to comments

Nick Urankar’s Sectional WOD 11.1.  And they said it couldn’t be done…6 rounds + 30 double unders + 4 snatches with ONE-ARM!

The final weigh-in and testing for the “Paleo Challenge” will begin today and run through April 3rd.  Which male and female will bring home the $150 cash and $100 Ruth’s Chris Gift Certificate?!

Complete 5 rounds for time of:
185#/115# Clean and Jerk, 5 reps
30 Double unders

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2-2-1-1-1 Back Squat

Complete as many rounds as possible in 8 min of:
1 burpee, 1 pull-up, 1 squat
2 burpees, 2 pull-ups, 2 squats
3 burpees, 3 pull-ups, 3 squats…continue the ladder for 8 min.

post load from back squat and rounds completed to comments

Please be sure to submit your scores.  The deadline is 8 pm EST tonight!

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

Saturday Class Schedule:
9 am On-Ramp class and Open Gym
10 am – 1230 pm Open Sectional Competition

CrossFit Indy North will be hosting an Open Sectional Competition today for all athletes who wish to have their scores validated.  You will need to be at the box by 9:30 am to register.  The event will start at precisely 10:00 am and finish at 12:30 pm.  We anticipate upwards of 50 athletes so we will be running heats.  There is NO charge to participate in this event.  You will need to be judged by one of our coaches and have your workout videotaped.  We will then review the video before you get your official time to submit to the Games site.  An email will be sent to Bryn Jafri to validate your score.  All spectators are welcome and encouraged to come cheer on your athletes!!

We will be hosting Round 2 for WOD #1 of the Open Sectional on Saturday, March 26th from 10 am – 12:30 pm.  Athletes will need to be at the box by 9:30 am to register and sign up for their heat assignment.

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 53#/35#
40 Pull-ups
30 Handstand push-ups
- sub will be 50 hand release push-ups

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