Crossfitindynorth’s Blog

5 x 5 Bench press

compare to 10/21/11

Complete 2 rounds for time of:
50 Double unders
25 Pull-ups
50 Double unders
25 Hand release push-ups 

post load and time to comments

Complete 5 rounds for time of:
6 Deadlifts, 300#/200#
12 Toes to bar
100 ft Overhead walking lunge, 45#/35# weight plate 

post time to comments

5 x 5 Front squat

compare to 9/7/11

Complete as many rounds as possible in 9 min of:
1 Shoulder-to-Overhead, 135#/95#, 1 Burpee (Regional Standard)
2 STO, 2 Burpees
3 STO, 3 Burpees, etc.
- continue up the ladder for 9 minutes 

post load and total reps to comments

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

Saturday Class Schedule:
9 am On-Ramp and Open Gym
10 am Olympic Weightlifting

Friday Class Schedule:
6 am WOD
10 am WOD
1 pm WOD
430 pm WOD
530 pm WOD

Complete 4 rounds for time of:
10 Power cleans, 135#/95#
5 Thrusters, 135#/95#
10 Knees to elbows
500 Meter run

post time to comments

Happy Thanksgiving!  We will be doing Murph at 6 am.  The doors will open at 545 am to warm-up and get organized.  Timer starts at 6 am…

“Murph”

For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
- use a 20# weighted vest and partition reps as needed 

post time to comments