Crossfitindynorth’s Blog

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

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

1130 am “You Challenge”
For time:
40 Calorie row
40 Thrusters, 115#/75#
40 Pull-ups
40 Ring dips
40 Power snatch, 115#/75#
40 Burpees (Regional Standards)
40 Box jumps, 24″/20″

Complete as many rounds as possible in 5 min of:
5 Muscle-ups
10 Box jumps, 30″/24″

into…

With a 7 min time cap, find your 1RM back squat

into…

Complete as many rounds as possible in 5 min of:
315#/205# Deadlift, 3 reps
10 Pull-ups
20 Double unders

post rounds completed from each 5 min amrap and load from back squat to comments

The “You Challenge” WOD is back on this Saturday at 1130 am.  See you there…
For time:
40 Calorie row
40 Thrusters, 115#/75#
40 Pull-ups
40 Ring dips
40 Power snatch, 115#/75#
40 Burpees (Regional Standards)
40 Box jumps, 24″/20″

5 x 3 Push Press

For time:
50 Power cleans

core work: 40 GH sit-ups, 40 Hip extensions

Complete as many rounds as possible in 15 min of:
21 Squats
15 Kettlebell swings, 53#/35#
9 Hand release push-ups

post rounds completed to comments

5-5-5-5-5 Front squat

compare to 6/13/11

Complete 4 rounds for time of:
400 meter run
50 Double unders

post load and metcon time to comments

15, 12 and 9 rep rounds for time of:
135#/95# Clean and jerk
Burpee-Chest to bar pull-ups

post time to comments