Hoosier CrossFit

Friday

admin — Fri, 18 May 2012 04:01:30 +0000

WOD: P1. Max effort shoulder press. begin with warmup weights and do 3×3 until weight gets heavy, then begin 4×1 @90-100% of max. P2. Alternating Tabata. pushup, kb swing (35,53#) 8 min total.

Thursday

admin — Thu, 17 May 2012 04:01:23 +0000

WOD: 100 ball slams for time (14,20#) every minute on the minute complete 3 burpees.

Wednesday

admin — Wed, 16 May 2012 16:25:19 +0000

WOD: P1. Max Effort Backsquat. begin with warmup weights and do 3×3 until weight gets heavy, then begin 4×1 @90-100% of max. P2. Death by strict pull-up.

Tuesday

admin — Tue, 15 May 2012 16:23:58 +0000

WOD: 3 rounds: Run 800m. rest 2 min.

Monday

admin — Mon, 14 May 2012 16:19:34 +0000

WOD: P1. Dynamic Effort Deadlift. 12×2 @ 45% on the minute.
P2. 3 attempts @ max du or su 1 min, with 1 min rest.

Friday

admin — Fri, 11 May 2012 18:00:31 +0000

Watch the Central East Regionals road to the CrossFit Games! Begins Today!

WOD: P1. Max Effort push press.
begin with warmup sets and work into a 1 rm push press.
P2. Rope Climb technique work
Clamping, climbing, descending

Thursday

admin — Thu, 10 May 2012 11:03:03 +0000

WOD: P1. Backsquat (dynamic effort) 10 x 2 @ 50% of 1rm on the min.
P2. Box Jump. pyramid. AMRAP 5 min.
Begin with empty box (20,24”) for 8 reps
Add on plate(45#) for 8 reps
Add on plate (25#) for 8 reps
Complete this cycle AMRAP.

Wednesday

admin — Wed, 09 May 2012 04:01:21 +0000

In this series on improving running performance, Brian MacKenzie and Doug Katona demonstrate drills utilizing the Pose Method of running.

Mobility:Hammer Your High Hammy

WOD: 4 Rounds:
400m. Run
12 Sumo-deadlift highpull (65,95#)
12 Burpee
(compare)

Tuesday

admin — Wed, 09 May 2012 01:41:17 +0000

The lease has been signed! As of yesterday we are officially moving into our new location at 501 N. Rogers St. in July and beginning training in August! Check out pictures HERE!

WOD:
Four rounds for time:
9 Thrusters (95,135#)
12 Chest-to-Bar Pull-ups
15 Hand release Push-ups
Each round should be MAX effort. Rest 2:00 between rounds. Post total time.

Monday

admin — Tue, 08 May 2012 01:44:08 +0000

WOD: CrossFit Total
1 rep max weight for each lift: Back Squat, Shoulder Press, Deadlift
(add all 3 lifts to obtain your CFT)
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
(compare)