Crossfitindynorth’s Blog

For time:
20 Cal row
30 Burpees (regional standard)
40 DB Ground to overhead, 45#/30#
50 Toes to bar
100 ft Overhead walking lunge, 45#/35#
150 ft sprint

post time to comments

Back Squat
1 x 5 (65%)
1 x 5 (70%)
1 x 5 (75%)
1 x 5 (80%)

Front Squat
1 x 5 (60%)
3 x 5 (65%)

Complete 3 rounds for time of:
150 meter shuttle run
- 25 yards out and back 3 times
25 Hand release push-ups
25 box jumps, 24″/20″

post load from last set of each lift and time to comments 

3 x 5 Hang power clean (75%) (for speed)
3 x 1 Squat clean thruster

“Fran”
 21-15-9
Thrusters, 95#/65#
Pull-ups 

compare to 11/14/11

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For time:
2K row
30 Hang snatch, 115#/80#
- can be power or squat
100 Kettlebell swings, 53#/35#

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We had a great weekend!  Thank you to all the athletes, coaches, Brad, Jeff and all the members at Indy North that came out to support us at the Regional!  The Black team finished in 8th place and the Red team finished in 16th.  

Back Squat
1 x 5 (65%)
1 x 5 (70%)
1 x 5 (75%)
1 x 5 (80%) 

Overhead Squat
1 x 5 (60%)
3 x 5 (65%)

Complete 3 rounds for time of:
10 Clean and jerks, 135#/95#
70 Double unders 

post load from final lift of each set and time to comments

For time:
Row 1000 meters
then,
21-15-9
Wall ball shots, 20#/14#
Burpees
Pull-ups

Weekend Class Schedule:
Thursday: NO 630 pm On-Ramp or 730 pm  WOD
Friday: 430 pm and 530 pm ONLY
Saturday: 9am Open Gym ONLY
Sunday: CLOSED 

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

Front Squat
1 x 5 (65%)
1 x 4 (75%)
1 x 4 (80%)
1 x 4 (85%)

Complete 3 rounds for time of:
200 meter shuttle run
- 50 meter run down and back twice
10 Power cleans, 115#/75#

post load from last set of each lift and time to comments 

Keep Calm, We got this…