Have you caught any of the Central East Regionals on ESPN3? Dan Bailey had an amazing Diane time! Our local CrossFit Naptown’s team is in 2nd place at the end of day 1!
9am Hopper WOD
10am Coaches Choice WOD
11am OnRamp
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The Wods and Wine last night was a big hit and thanks to Jonathan there were only a few dry eyes left in the gym after his GLOC video…:-) Strength: Squat Cleans 5 x 1 (must be squat cleans for any weight over 155/115 to be posted on the board) WOD: Death by Burpees OR Death [...] Time to check progress on another one of our benchmark wods! It’s been about a month so hopefully we see some good improvements. WOD: 5K TT This is a time trial so this should be a race pace. Bring your watches! It was fun to see all the “Spartans” at the gym on Wednesday! Now you get to play with :Helen” today… Skill: Ring work (MU, dips, ring push-ups, etc) Strength: Press 5×3 WOD: “Helen” 3 rounds for time 400 meter run 21 Kettlebell swing 50/35 12 Pull-ups Today we have a special surprise for you! The WOD is the Spartan 300! WOD: Spartan 300 25 Pull-Ups 50 Deadlift 135/95 50 Push Ups 50 Box Jumps 24/20 50 Floor Wipers 135/95 50 Kettlebell Clean and Press 50/35 25 Pull-Ups “This is Sparta” scene from the movie 300. If you have not seen it [...] Hopefully everyone that ran the mini has recovered, but if not, one more day of rest won’t hurt. Tonight we will be doing some varied intervals and time penalties are involved. Deviations can vary based on interval length, but this time I am not going to tell you what those deviations are. WOD: Tosh [...] Today’s word is “Intensity”! Strength: deadlift 5 RM WOD: 7 rounds Max pull-ups( deadhang is RX) 20 Hollow Rocks ( note: only pull-ups count towards the score and there is no time limit)
Two days of the Filthy Fifty might be enough for us for a while. We are starting this week off with a bang. You get two strength movements for the price of one! Strength: Close Grip Bench 3×5 Front Squat 3×5 Cash out: Any combination to 300 reps (All body weight movements are game including [...] Here you go! 1:00pm Coaches’ choice (Filthy Fifty) For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders 2:00pm Here you go. Start you weekend off with a wod! 9am Hopper 10am Coaches Choice 11:00am OnRamp Have some fun today and just hope the hopper wod isn’t Kelly… |
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