Friday

GainzWOD:
A. Front Squat prep/warmup
B1. Front Squat. 5x 75%. 3x 85%. 1+ 95%.
B2. In between/after FS sets complete the full iron scap protocol.

Core Accessory work:
3 sets:
Face Down Chinese Plank x 60 seconds (as seen here: https://www.youtube.com/watch?v=Byb0bniTtkM )
Face Up Chinese Plank x 60 seconds (as seen here: https://www.youtube.com/watch?v=iLF-mlMpRBA )
Hip Extensions x 10-15 (as seen here: https://www.youtube.com/watch?v=-FRYZjXMHkA )

Thursday

Make sure to bring your kids to CrossFit Kids tomorrow at 4:45pm!

Bring your kids (age 5-11) to CrossFit Kids tomorrow at 4:45pm-5:30pm! 

WOD:
10 Rounds for time:
100m. Sprint
10 burpees

Wednesday

Welcome back students!  Adam has been doing CrossFit at Mad Apple CrossFit in Ft. Wayne and dropped in to try a class tonight!  If you're already a CrossFitter, read more about testing into classes: http://www.hoosiercrossfit.com/test-out/

Welcome back students! Adam has been doing CrossFit at Mad Apple CrossFit in Ft. Wayne and dropped in to try a class tonight! If you’re already a CrossFitter, read more about testing into classes: http://www.hoosiercrossfit.com/test-out/

WOD:
A. Skills/Prep for todays movements
B. AMRAP 12 min:
12 Box Jumps (20,24″)
8 Handstand pushups
4 Power Cleans (185/120)

Core accessory work:
3 sets:
Weighted Plank x 60 seconds (as seen here: https://www.youtube.com/watch?v=GxZknBzBOgE )
Single leg glute bridge x 10 each leg (as seen here: https://www.youtube.com/watch?v=3NXv0Nany-Q )
Bulgarian Goat Bagger Swings x 10 (as seen here: https://www.youtube.com/watch?v=5XngyO-eIqA )

Tuesday

The front squat is a leg strength building exercise very specific to the clean,  emphasizing quad strength, and improve the ability for lifters to pull from the floor with upright posture. It is also an effective trunk and back (particularly mid and upper back) strengthening exercise. For more info about Olympic Weightlifting, visit catalystathletics.com

The front squat is a leg strength building exercise very specific to the clean, emphasizing quad strength, and improve the ability for lifters to pull from the floor with upright posture. It is also an effective trunk and back (particularly mid and upper back) strengthening exercise. For more info about Olympic Weightlifting, visit catalystathletics.com

WOD:
21-15-9 reps for time:
Front Squat (165/115)
Chest-bar pullups
*scale front squat weight to ~50-60%.
*scale ctb to pullup /body row if you cant link sets together.

Monday

Snooze-Button Meme

WOD:
A. Double under skill work
B. 4 rounds for max reps:
0-2 work. 2-3 Rest.
3-5 work. 5-6 rest.
6-8 work. 8-9 rest.
9-11 work. Done.
Run 100/200/300/400m.
* Pick a distance you know you can do consistently with time left for DU.
(Goal would be to have a min of 30 sec left for DU)
Max reps of DU in remaining time.
Rest 1 min. after each round.

Core accessory work:
3 sets:
Bird dogs x 10 each side (as seen here: https://www.youtube.com/watch?v=wiFNA3sqjCA)
Hollow Body Hold x 45- 60 seconds (as seen here: https://www.youtube.com/watch?v=VyrUmzIHmzw)
Superman Hold x 15-20 reps (as seen here: https://www.youtube.com/watch?v=f4iIHsttaac )

Friday

Friday

Judges and Volunteers meeting TODAY at 6pm for the Rookie Rumble

WOD:
3 person teams: 15 min clock:
1 person working at a time, move as much weight as possible
using: plates, kettlebells, sandbags
traveling 25m down, 25m back, 50 m total.

Thursday

Crystal, who is celebrating 5 years with us this November, is pictured during Elizabeth.

Crystal, who is celebrating 5 years with us this November, is pictured during Elizabeth.

WOD:
A. Skill work for today’s movements.
B. ‘Hang Power Clean Elizabeth’
21-15-9 reps for time:
Hang Power Clean (95,135)
Ring Dips
*goal is sub 8 with a 10 min cap.

Wednesday

"A strength and conditioning regimen devoid of gymnastics practice and skills is deficient" Greg Glassman, owner of CrossFit

“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient” Greg Glassman, owner of CrossFit

WOD:
A. Skill work for today’s movements.
B. OTM x 15 min. (5 rounds)
1: 3 Forward Rolls
2: 5 Deadlifts TOUCH AND GO @ 60-65% of 1rm.
3: 30 sec. max UNBROKEN double-unders