Thursday

MotivationWOD:
Every 3 min x 36 min: (3 rounds)
1. Alternating step ups holding 1 KB in goblet position. (20 steps total)
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.

Wednesday

Congratulations to our newest members! Seann, Beau, and Arnie

Welcome to Hoosier CrossFit Seann, Beau, and Arnie! 


WOD:

30 min clock:
Beg: Every 90 seconds until you cannot complete the work or 30 min complete:
5 pullups, 10 pushups, 15 squats

Int: Every 2 min until you cannot complete the work or 30 min complete:
10 pullups, 15 pushups, 20 squats

Adv: Every 3 min until you cannot complete the work or 30 min complete:
15 pullups, 20 pushups, 30 squats

Tuesday

Congratulations to our runners who participate in the Derby Half Marathon this past weekend! We are proud of you!

Congratulations to our runners who participate in the Derby Half Marathon this past weekend! We are proud of you! Not Pictured: Crystal

WOD:
On B-Line trail as a class, between start of trail (Rogers) and end of trail (Fairview)
Sprint/walk intervals.
With an on going 10 min clock,
class will sprint from one lamp post to the next,
and then walk from that lamp post to the next,
then sprint to the next post,
then walk… continuing back and fourth for 10 min total.

Monday

Congratulations GLOC girls on a successful weekend!
Congratulations GLOC girls on a successful weekend!

WOD:
Alternating EMOM x 12 min:
Odd min: 5 deadlifts (60-70% of 1 rm), 15 double-unders
Even min: 5 Box Jump (tall), 10 Russian KB swings (53,70) go heavier than usual

Extra Credit: EMOM x 10:
odd min: 5 strict pullups*.
even min: 5 strict dips
*overhand, underhand, narrow overhand, switch, switch.

Friday

WOD:

3 rounds for time:
400m. Run
21 Wallballs (14# 9′, 20# 10′)

Extra Credit:
EMOM x 10:
odd min: 5 strict pullups*.
even min: 5 strict dips
*overhand, underhand, narrow overhand, switch, switch.

Thursday

none of my businessWOD:
A. Back Squat 5-5-5-3-3-3-2-2-2
On sets of 5 shoot for working weight of 75-80% on all 3 sets.
On sets of 3 shoot for working weight of 80-85% on all 3 sets.
On sets of 2 shoot for working weight of 85-90% on all 3 sets.
B. Tabata pullups.
20 on x 10 off x 8 rounds.
Score H/L and total reps.

Wednesday

Taking a recovery day doesn’t mean you are to do absolutely nothing. The point of a recovery day is to recover from your training in not only the physical aspect, but also as a much-needed mental break…..Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. “
What Does Active Recovery Actually Mean?

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.

Tuesday

insanityWOD:
Use Data from last week.
“Barbara-ish”

Beg: 5 rounds, each for time, with exactly 3 min rest between rounds.
5 pullups, 10 pushups, 15 situps, 25 squats

Int: 5 rounds, each for time, with exactly 3 min rest between rounds.
10 pullups, 20 pushups, 30 situps, 40 squats

Adv: 5 rounds, each for time, with exactly 3 min rest between rounds.
20 pullups, 30 pushups, 40 situps, 50 squats

Monday

Morning CardioWOD:
Run intervals:
Whatever your test workout run distance was last week.
Run that distance x 3-6 rounds with 3 min rest between intervals.
Your pace should be 90+% effort, while still trying to keep your split times with 3-5 seconds.