shaun and Jenna will be heading for vacation on December 17-24, headed back to Playa Del Carmen to WOD with CrossFit Impetus. Be ready for schedule changes while Heather will be holding all classes.

“28. You go on vacation, and you WOD alone because the thought of not WODing for a week is too much.”
This is Exactly What Happens When You Start Doing CrossFit

A. Take 15 minutes to build to a heavy Power Clean

B. In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)


Monday take over the worldWOD:
3 sets of:
Ring Rows x 8-10 reps
Rest 45 seconds
Lateral Lunges x 8-10 reps each leg
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B. Complete as many reps as possible in 7 minutes of:
3 Thrusters (65,95#)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups


leaving work on fridayWOD:
A. Four sets of:
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*If set 4 felt good: Set 5 – 1 rep @ 95-100%

Tall Box Jumps x
(rest 5-7 seconds between singles)
Rest ~2 minutes

B. For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
95/65 lbs Thrusters x 15 reps
Double-Unders x 30 reps


A. Power Clean skill work +
Five sets of: Every other min OTM x 10 min total:
Power Clean x 1.1.1
(rest 10 seconds between singles, increase weight each of the 5 rounds)

B. Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 5 reps
Ground to Overhead x 5 reps (95/135#)

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.


Champions aren’t made in the gyms. Champions are made from something they have deep inside them — a desire, a dream, a vision.
-Muhammad Ali

A.Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds

B. Four sets of 3-minute sprints of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.


A. Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

B. Three rounds for time of:
400 Meter Run/ 500 m. Row *Pick your weakness
10 burpee pull-ups *If using a band, do 10 burpees first then 10 pull-ups


Mandy from Schacht Farm will be at Hoosier CrossFit this Monday the 17th. You can stop in and chat anytime 5-7pm; learn about her farm & the health benefits of grass-fed, free range meats! She will have information about signing up for the next 3-month meat share. For $300 you get 15lbs of meat dropped off at HCF the 4th Monday of every month. You have to sign up on her website by Dec.1st. If you have a large family you can buy more than 1 share or add on meat.

A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Goblet Squats x 8-10 reps @ mod-heavy
Rest 45 seconds
Russian Kettlebell Single Arm Swings x 20 reps alternating hands
Rest 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots (14# 9′, 20# 10′)
100 Meter Run


Reminder… NO CLASSES TODAY. All trainers are in Chicago for a FMS seminar. There will be an open gym from 5-630pm, use this time wisely! If you cannot make it into the gym today check out these at home WODs you can do on your own!

A. Three sets of:
Dumbbell or KB Push Press x 6-8 reps each arm
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B. In teams of 2 or 3, alternate whole rounds to complete 4 each of:
500 Meter Row
10 Burpee Box Jump Overs (20,24”)