Crossfitindynorth’s Blog

Deadlift
1 x 5 (65%)
1 x 5 (70%)
1 x 5 (75%)
1 x 5 (80%)

5 x 3 min intervals
200 m row
10 Box jumps, 24″/20″
10 Pull-ups
- 3 burpee penalty for any round not completed within 2 minutes

post heaviest load and rounds completed without penalties to comments

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

Press
1 x 5 (65%)
1 x 5 (70%)
1 x 5 (75%)
1 x 5 (80%)

9 min amrap
1 Power Snatch, 95#/65#
1 Kettle Bell Swing, 70#/53#
2,2 3,3…etc

post heaviest loads from lifts and rounds to comments

 

Congrats to Anna & Caitlin on their 1st & 3rd place finish at the Crown Point competition on Saturday. Nick Urankar from CF 061 won the men’s side with Jared Byzcko from CF Naptown coming in 3rd.

Sunday Class Schedule:

9 am – 12 pm Open Gym

Saturday Class Schedule:
730 am Competitor’s Class
-Team WOD
9 am On Ramp Class and Open Gym
10 am Olympic Weightlifting

Congratulations to Coach Danielle and her husband Mike on the birth of their second child!  Eli Patrick Taylor was born at 3:46 am on Wednesday.  He was 7 lb  12.5 oz and 20.5″ long.   Rumor has it that after asking to hold her new baby boy, she asked to hold a barbell.  That is only speculation…

“Filthy Fifty”

50 Box jumps, 24″/20″
50 Jumping pull-ups
50 Kettlebell swings, 35#
50 steps, Walking lunge
50 K2E
50 Push press, 45#
50 Back extensions
50 Wallball, 20#/14#
50 Burpees
50 Double unders

post time to comments

Front Squat 
1 x 5 (70%)
1 x 5 (80%)
1 x 3 (85%)
1 x 2 (90%)
1 x 1 (100%)

Complete 5 rounds for time of: 
7 Hang squat cleans, 155#/105#
7 Chest to bar pull-ups

post heaviest load and time to comments

20 min EMOM:
Odd: 7 Deadlifts, (working to 60%)
Even: 7 Push jerks, (working to 60%)
- Jerks are from rack
- start first 6 min of 20 min with approximately 50% of 1RM and work up off feel
- Do not exceed 60% of 1RM

Core work: 50 GHD sit-ups
3 x 10-15 Glute-ham raise
– add load by holding plate to chest

post loads to comments