10a: Olympic Lifting- snatch
10a: Paleo Challenge Meeting
11a: Team WOD
Noon: Goal setting seminar
Hoosier CrossFit Presents:
2nd Annual Winter Rendezvous!
RESULTS FROM WOD 1:
RESULTS FROM WOD 2:
RESULTS FROM WOD 3:
FIND THE WORKOUTS AND MOVEMENT STANDARDS BELOW AND ON FACEBOOK!
- Heat List: WR2013_Athlete_Heat_Assignments Note: the ID# is your lane# – MM1 is lane 1, MF 15 is lane 5, MM 29 is lane 9, etc.
- Timeline: WR2013_Provisional Timeline. Ne: the ID# is your lane# – MM1 is lane 1, MF 15 is lane 5, MM 29 is lane 9, etc.
- Come prepared!! Print out the Waiver and Release and Winter Rendezvous participation form
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
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SCHEDULE: Saturday 12/7
Check-in from 6:30am-7:30am
Athlete Meeting from 7:40am-7:50am
Duration of event 8am-6pm
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
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!
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
10a. Oly lifting- Snatch
11a. Team WOD
4p. ALL GYM Thanksgiving feast!
4p. Open gym-2nd week GLI WOD.
10am: Olympic Lifting- clean and jerk
11am: FREE TEAM WOD!
3-5pm: Open Gym/GLI 4.1