Crossfitindynorth’s Blog

“2012 GLI WOD 5″
For time:
30 Hand release push-ups
50 Double unders
160 ft Dumbbell walking lunge, 45#/30#
50 Double unders
30 Toes to bar
50 Double unders
30 Dumbbell ground to overhead, 45#/30# 

Core work: 50 Hip extensions

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5 x 5 Front squat

15-12-9:
Front squats, 155#/105#
Handstand push-ups

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

Mandatory meeting for the 2012 Reebok CrossFit Open Sectional at 8:50 am.  Anyone wanting to register on Team CrossFit Indy North must be in attendance in order to get very specific details on how and when to register. 

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

There will be a mandatory meeting at the box for any Indy North athlete seriously wanting to compete on a team for the Open at 8:50 am on Saturday, January 28th.

Complete 5 rounds for time of:
40 Double unders
30 Box jumps, 24″/20″
20 Wall ball shots, 20#/14#

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There will be a mandatory meeting at the box for any Indy North athlete seriously wanting to compete on a team for the Open at 8:50 am on Saturday, January 28th.

Perform 3 Power snatch* every minute on the minute for 10 minutes
*no dropping bar between reps 

Complete as many rounds and reps as possible in 7 min of:
7 Sumo deadlift high pull, 95#/65#
7 Bar-facing burpees 

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“Tabata Something Else”

Pull-ups
Push-ups
Sit-ups
Squats

*For each exercise complete max reps in 8 rounds of 20 sec work followed by 10 sec rest

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compare to 6/1/11