Wednesday

sick puppiesWOD:
A. Deadlift 5×5
*start around 61-65% of 1rm and build 5% per set of 5 to 81-85%+ by your last set.
B. 10-12 min of Handstand hold/walk skill work & progressions.

Friday

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them.” Bruce Lee

WOD:
For time:
50 deadlifts (75,115#)
50 walking lunges (25 per leg)
40 back squats (75,115#)
40 toes-to-bars
30 power cleans (75,115#)
30 burpee box jumps (20,24”)
20 thrusters (75,115#)
20 triple-unders (40 double-unders, 60 single-unders)

Saturday

Hoosier CrossFit Presents:
2nd Annual Winter Rendezvous!

WR2013

RESULTS FROM WOD 1:

Winter Rendezvous FF Deadlift
Winter Rendezvous MF Deadlift
Winter Rendezvous MM Deadlift

RESULTS FROM WOD 2:

Winter Rendevous FF Bear Complex
Winter Rendezvous MF Bear Complex
Winter Rendezvous MM Bear Complex

RESULTS FROM WOD 3:

Winter Rendezvous FF Row BJ
Winter Rendezvous MF Row BJ
Winter Rendezvous MM Row BJ

FINAL RESULTS:

FEMALE-FEMALE
MALE-FEMALE
MALE-MALE

FIND THE WORKOUTS AND MOVEMENT STANDARDS BELOW AND ON FACEBOOK!

WOD 1: Video

AMRAP 14 min
1 person working at a time, can split reps up in any manner (but weight must be changed out by athletes in the M/F division for partner to begin work on deadlifts)

3 rounds: 25 deadlifts (115,165#), 25 pullups, 50 double-unders
3 Rounds: 20 Deadlifts (135,225#) 20 burpees- jump to a bumper plate, 40 double-unders
3 Rounds: 15 Deadlifts (165,255#), 15 toes-bar, 30 double-unders

*if the final round of the above is finished in under the 14 min time frame, teams will begin back on the first 3 rounds of work at the lighter deadlift. every rep counts.
*partners must also physically tag team partners hand before moving onto next reps/movement etc. if changing positions.

WOD 2: video

10 min to develop 1 rm ‘bear complex’ for both partners.
*each team will have 1-45# bar + a full set of plates totaling 320#.

Bar must begin from the floor with plates loaded and clamps on bar. Bar can be power cleaned or full cleaned, but must touch shoulders in receiving position, and then pass through full depth squat. after standing from squat barbell will then travel from shoulder-overhead by thruster, strict press, pushpress, pushjerk, split jerk and have control of bar with feet together, then lower bar to back rack position and complete 1 back squat, after standing will then perform 1 back rack-overhead in same manner as from the front rack. Once they have control of the bar overhead bar can be dropped and a score can be acquired of whatever the weight on the bar is.

Partners may take as many attempts and can go up or down in weight as needed throughout the 10 min. Total score is both partners weights combined.

WOD 3: video

AMRAP 6 min. (scored in 2 parts)

Partner 1 begins on rower and rows 500m. for time to the tenth of a second.
While Partner 1 is rowing, P2 is performing the following:
ascending ladder of thrusters and box jumps
1 thrusters (65,95#), 1 box jumps (20,24”)
2 thrusters, 2 box jumps
3 thrusters, 3 box jumps…
Once P1 finishes on the rower, P2 will then row 500m. for time and P1 will pick up where P2 left off on the thruster and box jumps

If both partners complete the row in under the 6 min time frame they may both work together on continuing with the thruster/box jump portion, working one person at a time, switching whenever needed.

Final score is 1. the AVERAGE of both partners on the 500m. row.
and 2. the total reps completed on the thrusters/box jumps

- – – – – – – – – -

SCHEDULE: Saturday 12/7

Check-in from 6:30am-7:30am
Athlete Meeting from 7:40am-7:50am
Duration of event 8am-6pm

Miscellaneous Info

Location: 501 N. Rogers Street, Bloomington, Indiana 47404. We are centrally located in downtown, Bloomington.
Movement standards are posted at www.hoosiercrossfit.com, and Facebook

Friday

New block schedule begins TODAY!
“Without change there would be no butterflies”

WOD:
P1. Snatch grip push press behind neck from rack
5 sets x 3 reps. Working up to a clean moderate set of 3.
P2. Snatch from high hang.
Snatch Progressions: Burg warmup + skill transfers
Then 10 min to work up to a heavy single snatch from the high hang.

Thursday

HAPPY HALLOWEEN!

Reminder: No evening classes- Halloween Costume WOD @6pm!

Booosier CrossFit

WOD:
1000m. Row
21 KB swing(53,70) Go heavy
21 Box Jump (20,24″)
750m. Row
15 KB swing
15 Box Jump
500m. Row
9 KB swing
9 Box Jump

Wednesday

“Challenge yourself with something you know you could never do, and what you’ll find is that you can overcome anything.”

WOD:
AMRAP 10 min:
3 thrusters 105, 155# (Heavy)
*scale to 50-60% of 1 rm FS.
6 Toes-Bar

Tuesday

“In that moment, I decided to make a concerted effort to give priority to the things in life that are actually worth my attention and effort. I highly doubt that as I lie on my deathbed I will say, “Man, I wish I had gotten more involved in that Twitter battle and spent less time outside truly living.” The list of things I thought I needed to be happy has gotten shorter over the past weeks. I am traveling lighter than I ever thought I could. What are you carrying on your journey?”-What Really Matters

BAF weekend fun!

WOD:
P1. EMOTM x 10 min. Max reps strict pullups with least assistance/max weight.
*Mark what assistance/weight you used for each round with # of reps completed.
*Can change assistance/weight each round if needed.
P2. Back Squat 5×5. Increasing each round to a 5 rep max.
*Post weights for each working set and final heaviest set of 5.

Monday

“Inspiration can be derived from countless sources throughout a person’s life. What inspires you depends on who you are and what things you are looking for on your journey. People, both what they represent and what they have accomplished, are often a source of inspiration.” -Inspiring Grinders
What inspires you?

WOD:
“Fight Gone Bad!”

Three rounds of:
Wall-ball, 14,20# 10′
Sumo deadlift high-pull, 55/75# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 55/75# (Reps)
Row (Calories)

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 rower where each calorie is one point.