HOOSIER CROSSFIT vs. CROSSFIT WEST LAFAYETTE
OAKEN BUCKET CHALLENGE!
Each year on the weekend of Thanksgiving, IU and Purdue battle it out on the football field. What a better way to celebrate this rivalry with a CrossFit competition between CrossFit West Laffayette and Hoosier CrossFit! This is a free, fun event for anyone and EVERYONE to participate. If you have love and spirit for Hoosier CrossFit, then you need to be a part of this!
We will host CFWL at 10:30am and participate in 3 Workouts! Our scores will be tallied in the end and the winner will hold on to the Oaken Bucket until next year!
No classes today! Check the HCF Facebook page for an open gym time later in the day!
The Oaken Bucket Challenge is tomorrow! Still time to sign up and participate!
Thanksgiving or Thanksgiving Day is an annual national holiday marked by religious observances and a traditional meal. The holiday commemorates a harvest festival celebrated by the Pilgrim Fathers in 1621, and is held in the US on the fourth Thursday in November.
*Reminder we are closed today and tomorrow! Enjoy your time off!
“The pain you feel today is the strength you feel tomorrow. For every challenge encountered there is opportunity for growth.”
P1. Snatch push press 3 rounds x 3 reps. working positioning and moderate weight each round.
*Get comfortable with bringing the bar back down to the back rack position with a bent hip and knee.
P2. Snatch- Burg warmup + sn. skill transfers
12 min clock: working up to a heavy single: 1 snatch pull + 1 hang snatch (anywhere above knee)
Hanging onto bar throughout both movements
Can be power snatch if mobility/positioning can’t get into full squat.
Skill: rope climb/rope lower progressions.
WOD: Teams of 4:
1 min at each station accumulating max reps at each:
5 rounds total, 20 min clock:
station 1: rope climb/rope lower
station 2: box jump (20,24”)
station 3: wallball (14-9′, 20-10′)
station 4: rest
“Challenges are what make life interesting and overcoming them is what makes life meaningful.”
P1. Death by kipping pull-ups.
Min 1: 1 pullup, Min 2: 2 Pullups… continuing until you cannot complete the reps in the min.
If you fail begin back at 1 rep and continue up the ladder.
15 min cap.
P2. Back Squat 5 rounds x 3 reps. Increasing each round to a 3 rep max.
*Click here to see your old 3rm
*Post weights for each working set and final heaviest set of 3.
9a: Big Brothers- Big Sisters Olympic lifting class (age 13-18)
10a: Olympic Lifting- Clean & Jerk
11a: Team WOD
ALL DAY- Partner comp @ CF Unbreakable.
BAF: Kids @2pm,
Adults @2:30pm- SPREAD THE WORD!
4p: Open Gym/ GLI 4.3
P1. EMOTM x 8 min: 5 strict pull-ups with least assistance possible.
*goal is to complete reps in 30 sec or less and rest 30 sec.
P2. Back Squat 5×5. Increasing each round to a 5 rep max.
*goal is to beat your 5 rep from 3 weeks ago.
*Post weights for each working set and final heaviest set of 5.
To promote exercise and the 2014 Olympics, Olympic Changes installed a very special ticket machine at the Moscow subway station. Instead of accepting money as payment, the high-tech ticket machine only accepted exercise. Riders could receive a free ticket by standing in front of the machine’s camera, and performing 30 squats or lunges. Read more here!
Complete as many rounds as possible in 3 minutes:
3 Power Clean 105,155#
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.
This Sunday (11/24) is November’s Bring a Friend Community WOD!
Free CrossFit Kids WOD kicks off at 2pm with an Adult WOD to follow at 2:30pm
6:15pm getting heavy on push jerks!
P1. Push jerk 5 rounds x 3 reps (increasing each round to a heavy set of 3)
P2. High hang clean progressions: burg warmup + skill transfers
10 min clock: increase to a heavy single high hang (pockets) full clean