Crossfitindynorth’s Blog

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

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

Complete 5 rounds for time of:
21 Sumo deadlift high pulls, 95#/65#
21 Hand release push-ups

For time:
50 Box jumps, 30″/24″
40 Thrusters, 95#/65#
30 Kettlebell swings, 70#/53#
20 Squat snatch, 95#/65#
10 Handstand push-ups

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1-1-1-1-1-1-1 Deadlift

compare to 6/6/11

skill work: handstand push-ups, wall climbs, butterflies, pistols, muscle-ups

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First Individual WOD announced for the 2011 Reebok CrossFit Games
For time: 
210-meter ocean swim (Santa Monica Beach)
Run 1,500m in soft-sand
50 Chest-to-bar pull-ups
100 Hand release push-ups
200 Squats
Run 1,500m in soft-sand

5 x 3 Weighted Pull-ups

compare to 4/6/11

For time:
Row 500 meters
21 Wall ball shots, 20#/14# (10.5 foot target)
21 Burpees

Row 500 meters
15 Wall ball shots
15 Burpees

Row 500 meters
9 Wall ball shots
9 Burpees

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Complete 2 rounds for time of:
800 m run
30 Toes to bar
75#/55# Push press, 30 reps

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Find your 5 rep max for the squat clean
- This is touch and go.  No dropping the bar until you complete the fifth rep.

Complete 3 rounds for time of:
155#/105# Front squat, 10 reps
50 Double unders

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Be sure to check the web site and the Indy North Facebook page later today for all rules of the “45-day Team Paleo Challenge.”  Registration begins today!

The 2011 Reebok CrossFit Games starts Friday.  Get ready…