Crossfitindynorth's Blog

WOD 5.25.12 Friday

crossfitindynorth — Fri, 25 May 2012 03:07:33 +0000

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.

WOD 5.24.12 Thursday

crossfitindynorth — Thu, 24 May 2012 01:56:47 +0000

Wish you could run like Sauce? You will be able to if you sign up for the CrossFit Endurance Trainer Course at Indy North on June 2nd and 3rd. Click the banner on the right!

Back Squat
1 x 5 (60%)
1 x 3 (70%)
1 x 2 (80%)
1 x 2 (90%)
1 x 1 (95%)

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

post load from final set of each lift to comments

WOD 5.23.12 Wednesday

crossfitindynorth — Wed, 23 May 2012 03:56:39 +0000

EMOTM for 20 min of:
Even minutes – 1 rope ascent + 2 wall climbs (starts the WOD)
Odd minutes – 8 Kettlebell swings, 70#/53# + 20 Double unders
- when clock strikes 20 min, the WOD is terminated
- only score completed rounds

post number of completed rounds to comments

core work: 50 GHD sit-ups, 50 Hip extensions

WOD 5.22.12 Tuesday

crossfitindynorth — Tue, 22 May 2012 03:03:55 +0000

Clean pulls
2 x 3 (90%)
2 x 3 (95%)

2 position Power clean
2 x 65%
2 x 70%
2 x 75%

3 rounds for reps of:
Power cleans, 185#/130#
20 ft shuttle run (20 ft forward + 20′ ft backwards)
Deadlift, 245#/165#
Burpees, (jump and touch target 1 ft above outstretched reach)
1 min Hand release push-ups with 45#/25# plate on back

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the shuttle run where each completed shuttle run is counted as one rep.

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

WOD 5.21.12 Monday

crossfitindynorth — Sun, 20 May 2012 18:58:24 +0000

Team Paleo Challenge weigh-ins and measurements can be taken any day from Monday through Friday. The Paleo Chipper retest will be held during all classes on Friday, May 25th. Don’t forget about the ‘Big Ass’ Party Friday from 6-9 pm at Indy North.

Back squat
2 x 5 (65%)
3 x 5 (70%)

Overhead squat
4 x 5 (60%)

For time:
10 Muscle-ups
100 Push press, 75#/55# (from ground)
1000 Meter row
– sub for MU is 20 C2B pull-ups, 20 Ring dips
– additional scaling available from your coach

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

WOD 5.20.12 Sunday

crossfitindynorth — Sun, 20 May 2012 12:40:31 +0000

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

WOD 5.19.12 Saturday

crossfitindynorth — Sat, 19 May 2012 02:05:42 +0000

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

Oly Class:
Clean Pulls 3 x 2 (working up to 95%)
3 position Clean (2 x 70%, 2 x 75%, 2 x 80%)
For time:
EMOTM for as long as possible
1 Clean, 220#/150#
1 Rope ascent

Let us not forget…Do not pick up the bar in a crappy position today/ever!

WOD 5.18.12 Friday

crossfitindynorth — Fri, 18 May 2012 02:31:28 +0000

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

WOD 5.17.12 Thursday

crossfitindynorth — Thu, 17 May 2012 02:59:03 +0000

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

WOD 5.16.12 Wednesday

crossfitindynorth — Wed, 16 May 2012 02:41:03 +0000

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

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