Archive | September 2013

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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 […]

16 September WOD

Mobility (on your own) Strength: 4×5 back squat WOD: 800 m run 30 hang squat cleans (155/105) 20 muscle ups

13 September WOD

Mobility (on your own) Strength: 5×2 power snatch WOD: 400 m run 15 squat clean (155/105) 25 medball situps (20/14) 35 walking lunge steps 45 double unders 400 m run 45 double unders 35 walking lunge steps 25 medball situps 15 squat cleans 400 m run

12 September WOD

Mobility (on your own) WOD: 5 rounds 3 min AMRAP 100 yd sprint 3 box jumps (30/24) 3 release pushups 6 box jumps 6 release pushups … 1 min rest between rounds Then 2 min max effort muscle ups

11 September WOD

Mobility (on your own) Strength: E1/2MO1/2M for 5 min 2 reps @75% of 3rep max deadlift WOD: 3 rounds 20 thrusters (95/65) 20 OTBox burpees (20)

10 September 2013

Mobility (on your own) Strength: 5×1 strict press 4×1 push jerk 3×1 split jerk WOD: AMRAP in 10 5 rt arm snatch (2/1.5) 5 lt arm snatch (2/1.5) 10 pullups Then 2 min max rep OHS (135/95) *WOD courtesy of CFFB

6 September WOD

Mobility (on your own) WOD: “Cindy” AMRAP in 20 5 pullups 10 pushups 15 squats