Crossfitindynorth’s Blog

There are still spots remaining for the CrossFit Endurance Trainer Course this weekend. It will run 8 am – 4 pm both days. Click the banner on the right to sign up! 

Back Squat
1 x 5 (60%)
1 x 5 (65%)
1 x 5 (70%)
1 x 5 (75%)

Front Squat
1 x 5 (60%)
1 x 5 (65%)
2 x 5 (70%) 

EMOTM for 10 min:
2 Bench press at (80%)
2 Weighted Chest to bar pull-up (65%) 

post load from final set of each lift to comments

There are still spots remaining for the CrossFit Endurance Trainer Course this weekend. It will run 8 am – 4 pm both days. Click the banner on the right to sign up! 

Deadlift 4 x 4  (75%) (no staggered grip)
Clean pulls 3 x 2 (90%)

 9 min AMRAP:
400 meter shuttle run,
50 meters out and back 4 times
then in the remainder of the time perform Hang power cleans, 165#/110#

post loads and total hang power cleans to comments

There are still spots remaining for the CrossFit Endurance Trainer Course this weekend. It will run 8 am – 4 pm both days. Click the banner on the right to sign up! 

Back squat
1 x 5 (65%)
3 x 5 (75%)

Overhead squat
4 x 5 (65%)

6 min AMRAP:
5 Power snatch, 135#/95#
30 Double unders
7 Push jerk, 135#/95#
– sub for doubles is 6 bar-facing burpees

Post load from final set of each lift and rounds completed to comments

Memorial Day Class Schedule:
9 am “Scaled Murph”
10 am Murph and Mighty Murph

Bring vests if you have them.  I only have a few and many will want to use the vest!

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

post time to comments

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”.  It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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

Memorial Day Class Schedule:
9 am scaled Murph variations
10 am Murph

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

Jeremy is a 2-time Mini Indy tricycle champ! #squatcycle

The final day for the 45-day Team Paleo Challenge is today and you know what that means…It’s here!  The Big A$$ Party starts at 6 pm tonight!  Bring friends that squat.  Keg + Ruth’s Chris = AWESOME…

“Team Paleo Challenge WOD”
Complete as many rounds and reps as possible in 20 min of:
100 Squats to med ball
60 Cal row 
50 Burpees (regional standard)
40 Steps overhead walking lunge, 25#/10# plate
60 Anchored sit-ups
– ONE ATHLETE WORKING AT A TIME. Each team must complete the total number of reps as a team (NOT INDIVIDUALLY) as they move through the chipper. You are allowed to partition the reps of the given task as needed between partners.

Guess what?  There is an awesome WOD programmed for those of you not doing the Paleo WOD.  Bring a bucket.  Also, we will run two classes Monday. 9 am will be a scaled version of Murph.  10 am will not be a scaled version of Murph.  Choose accordingly.