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”)


A. 4 sets of:
Romanian Deadlift x 6-8 reps @ light-mod weight
Rest 45 seconds
Dumbbell/KB Reverse Lunges x 10 reps each leg
Rest 45 seconds
Hollow Rocks or Hold x 30 seconds
Rest 45 seconds

B. Three rounds for time of:
10 Pull-Ups
20 Russian Kettlebell Swings (35/53#)
200 Meter Run


A. Four sets of:
Strict Shoulder Press
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
*If feeling good move onto:
1 rep @ 101-103% of 1-RM
Rest 45 seconds
Ring Rows x 8-10 reps
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg (unweighted-45# bar)
Rest 45 seconds

B. Complete as many Burpees as possible in 3 minutes.


Did you skip out on the last paleo challenge? No worries! Lurong is hosting another Paleo Challenge starting January 19th, 2015! Start refocusing your goals and get ready to sign up! New to the challenge is 3 diet levels to meet your nutritional needs and goals! Find out more information here.

4 sets of:
Against a 4 minute running clock, complete:
25 Russian Kettlebell Swings (70/53#)
400 Meter Run *scale to 300/200m as needed
Double-Unders x Max Reps
Rest 4 minutes between sets