Crossfitindynorth’s Blog

8 x 3 Back Squat @ 70% 1RM
– rest 60 sec between sets

For time:
75#/55# Sumo deadlift high pull, 35 reps
15 Box jumps, 30″/24″
Sumo deadlift high pull, 25 reps
25 Box jumps
Sumo deadlift high pull, 15 reps
35 Box jumps

post load from back squat and metcon time to comments

The Grand Canyon

Monday (Memorial Day) Class Schedule:
10 am Hero WOD
1 pm Hero WOD

“Rankel”

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

post rounds completed to comments

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

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

Monday (Memorial Day) Class Schedule:
10 am WOD
- Childcare is available
1 pm WOD

Saturday Class Schedule:
9 am On-Ramp Class and Open Gym
10 am Team WOD

For time:
Run 400 meters
135#/95# Overhead squat, 10 reps
20 Bar-facing burpees
115#/75# Overhead squat, 15 reps
15 Bar-facing burpees
95#/65# Overhead squat, 20 reps
10 Bar-facing burpees
Run 400 meters

- Athletes will have all weight needed to complete the workout setup on their bar and must strip their own weight as they move to the next load for overhead squats.  Athletes may strip the weight down to the next load for overheads either before or after performing the burpees.

post time to comments

“Grace”

For time:
135#/95# Clean and Jerk, 30 reps

Core work: 50 Glute-Ham sit-ups

compare to 11/29/10

post time to comments

The 1 pm class today has been canceled.  Please see the schedule page for a list of alternate classes.

5 x 3 Bench Press

Complete as many rounds as possible in 12 min of:
200 m run
10 Pull-ups
10 Kettlebell swings, 53#/35#

post load for bench and rounds completed to comments