Archive | September 2013

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23 September WOD

Mobility (on your own) Strength: 3×3 front squat WOD: 12 min AMRAP 6 front rack lunges (135/95) 8 HSPU 35 double unders Advertisements

21 September WOD

Mobility (on your own) WOD: “Ricky” 20 min AMRAP 10 Pull-ups 5 Dumbbell deadlifts(75/55) 8 push press (135/95)

20 September WOD

Mobility (on your own) Strength: EMOM for 7 min 1 power clean + 1 power clean to front squat @60% of 1rm clean WOD: “Nancy” 5 rounds 400 m run 15 overhead squats (95/65)

19 September WOD

Mobility (on your own) WOD: 75 wallballs (20/14) 75 Toes 2 Bar *top of minute 5 burpees *every minute rotate exercises

18 September WOD

Mobility (on your own) Strength: 5×2 Overhead Squat WOD: 10 min AMRAP 10 deadlifts (245/165) 15 chest to bar pullups 15 box jumps 2 min rest 7 min AMRAP 90 double unders 30 snatches (135/75)

17 September WOD

Mobility (on your own) Strength: 3×1 strict press 3×1 push press 3×1 push jerk WOD: 21 STO (115/75) 200 m bar move 15 STO (155/105) 200 m bar move 9 STO (185/125) 200 m bar move

ICF Does the Open 2.0?!

Did you miss the CrossFit Open?  Would you like another chance at the WOD’s?  Do you think you have improved since February?  Here is your chance.  Indy CrossFit is going to do the Open…again!  Every Wednesday in October and the first Wednesday of November we will complete all of the Open WOD’s.  In order to […]