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

Tuesday

19-27-32-35-43-52 This isn't a top secret security code; these numbers represent the span of ages in today's 4:15pm class.

19-27-32-35-43-52
This isn’t a top secret security code; these numbers represent the span of ages in today’s 4:15pm class.

WOD:
200m. Run, 25 body rows
400m. Run, 20 pullups
600m. Run, 15 chest-bar pullups
800m. Run, 10 bar muscle ups
1000m. Run, 5 ring muscle ups
*scale the run to row if needed and complete the movements of pulling as far as you can go to your ability level: Ex: If I can do chest-bar, but not MU yet, then I will finish out the rounds of 10 and 5 with chest-bars.

Monday

ChangeWOD:
A. Front Squat:
3x 70%, 3x 80%, 3+ x90%.
*% based off 3rm from week 1 test.
B. 9/18-15/30-21/42 reps for time:
Front squats (65,95#)
GHD/ab mat situps

Friday

WOD:
Every 3 min x 36 min: (3 rounds)
1. Easy row– concentrating on stroke rating and breathing.
2. Sled push- walking pace with light-mod load.
3. Crossover symmetry.
4. KB farmers carry. light-mod load, resting bells at each width of room.

Thursday

Buddy Mobility

We encourage buddy mobility at HCF!

WOD:
EMOTM x 20 (10 rounds)
Odd: Hand stand hold :30-:45
Even: 1 Clean + 2 Front Squat (~65-75% of your 3rm FS from test day)

Wednesday

Prior to joining Hoosier CrossFit in 2012, Sarah was a collegiate swimmer for Indiana University.   Many athletes after graduating, like Sarah, have found camaraderie and accountability with CrossFit.

Prior to joining Hoosier CrossFit in 2012, Sarah was a collegiate swimmer for Indiana University. Many athletes after graduating, like Sarah, have found camaraderie and accountability with CrossFit.

WOD:
2 person teams/4 Rounds per person for time:
15 Cal. Row
15 Toes-Bar
15 Wallball (20#10′, 14#9′)
*partner 1 rows 15 cal as fast as possible, then partner 2 completes 15 cal.
partner 1 then completes 15 TTB, followed by p2
p1 completes 15 wb, followed by p2.
rotate through for 4 rounds per person, 8 total rounds between both partners.

Tuesday

burpeessWOD:
Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
8 Burpees
16 Russian Kettlebell Swings (53,70#)
Rest 3 minutes between sets.

Monday

WOD:
A. Kipping pullup skill: 1 & 2.
http://gymnasticswod.com/content/kipping-pull-progression
http://gymnasticswod.com/content/blocking-movement-quality-pull-ups

B. Tabata pullup. 20 sec on x 10 sec off x 8 rounds.
Post High/ Low and total pullups completed.