Crossfitindynorth’s Blog

2-2-1-1-1 Shoulder press

Complete as many rounds as possible in 5 min of:
80#/55# Ground to overhead, 10 reps
200 m Sandbag shuttle sprint, 30#/20#
- 50 m out and back twice

post load and rounds to comments

Complete as many rounds as possible in 20 min of:
10 Wallball shots, 20#/14#
10 Chest to bar Pull-ups
10 Box jumps, 24″/20″

post rounds to comments

The next “You Challenge” WOD compliments of Nick Fory, winner of last week’s 20 min amrap.  It’s going down Saturday at 11 am.
21- 135lb thruster / 21- C2B pullups
15- 155lb squat snatch / 15- Muscle ups
9- 185lb squat clean/ 9- 185lb push jerk (from ground) (in other words, if you drop it, pick it back up)
use 3 bars or have someone add weight between sets

3-3-3-3-3 Front squat

compare to 5/4/11

Complete 5 rounds for time of:
185#/115# Power clean, 5 reps
10 Burpees

post load and metcon time to comments

Complete as many rounds as possible in 15 min of:
95#/65# Sumo deadlift high pull,  6 reps
Push press, 9 reps
12 Toes-to-bar

- racks are not permitted for push press

Post rounds completed to comments

Sunday Class Schedule:
9 am WOD
1 pm WOD

Saturday class schedule:
9 am On-Ramp + Open Gym
10 am Team WOD
12 pm “You Challenge” WOD
20 min amrap:
5 min of “Nate”
5 min max reps Deadlift, 315#/205#
5 min “Cindy”
5 min max reps Squat clean thruster, 135#/95#
– this will be a running clock.  score is total reps.  1 round of Nate = 14 reps, 1 round of Cindy = 30 reps.

“Fran”

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

compare to 12/30/10

Saturday class schedule:
9 am On-Ramp + Open Gym
10 am Team WOD
12 pm “You Challenge” WOD
20 min amrap:
5 min of “Nate”
5 min max reps deadlift, 315#/205#
5 min “Cindy”
5 min max reps squat clean thruster, 135#/95#
– this will be a running clock.  score is total reps.  1 round of Nate = 14 reps, 1 round of Cindy = 30 reps.