Good WOD today.
21 15 9
Overhead Squat and weighted pushup
Great job to Ben, Laura, Jami, and Joe for completing the workout and getting it done!
For everyone who is interested, I am working on trying to get some video of our workouts up…please be patient with me, as it is a big endeavor for me.
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This post was written by jeff on February 28, 2007
A nice workout today with five people jumping on the CrossFit bandwagon. Good job to everyone who completed the workout!
50 Kettlebell Swings
40 Burpees
30 Deadlifts
20 Knees to Elbows
For time
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This post was written by jeff on February 27, 2007
SHOK Force Saturday
8 Handstand Pushups
12 95lb Cleans
15 Pull ups
3 Death Valley Sprints
How many rounds in 20 min.
Great job to Ben and Joe for getting in here at 8:30am on a Saturday. For all of you reading this…come in and get some next Saturday, it is a great way to start of the weekend!
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This post was written by jeff on February 26, 2007
WOW, this one was tough today. Great job to Ben, Jami and Joe for kicking some booty on this one.
Here is why they have smiles on their faces!
400 M row
12 Dumbbell Snatches (each hand)
12 Dumbbell Swings (each hand)
12 Dumbbell Reverse Thrusters (each hand)
Try to do 4 rounds.
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This post was written by jeff on February 22, 2007
Since there were only two of us who experienced the pain of this workout I will post it to let everyone know what might make another appearance one of these days!
On a take off of “Linda” we have “Rinda”, the three rings of death.
10*9*8*7*6*5*4*3*2*1
Ring Pushups
Ring Pullups
Ring Dips
For Time!
One word describes this workout: BRUTAL
Come and get some!
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This post was written by jeff on February 22, 2007
Deadlift for Load
3×3x3×3x3×3x3
15 Double Unders between sets
Big numbers from everyone. Laura’s first time DL and she popped 160 for 3 reps!
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This post was written by jeff on February 20, 2007
In honor of Presidents Day and the fact that I enjoy history SHOK came up with an all Presidents Day workout.
26 Teddy Roosevelts (Thrusters)
31 Hoovers (Ball Slams)
38 Fords (Situps)
How many terms can be done in 20 minutes
To top it off one Washington Crossing the Delaware (1000 M Row for time)
Bayan contemplating the Thrusters!
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This post was written by jeff on February 20, 2007
SHOK Force!!
15 Cleans (95lbs)
20 Wall Ball
25 Pull Ups
30 Push Ups
35 Burpees
40 Squats
45 Calories on Rower
50 Ft Woody Bag Carry (70lbs)
Ben after completing the SHOK Force on Saturday.
Some pix of the place (I figured I needed to post some)
The entrance
The interior
Another interior shot
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This post was written by jeff on February 18, 2007
Get some Ben!
3 sprints (death valleys)
25 pull ups
25 wall ball
3 sprints
25 push ups
25 kettlebell
3 sprints
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This post was written by jeff on February 15, 2007
We had a great WOD today at SHOK. Check out the pix below.
Push Press for load
3×3x3×3x3×3x3
and
Row a 5K
John and Joe get their name on the board!
Laura is the lonely rower.
John and Fred showing the fruits of their labor.
Good job gang!
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This post was written by jeff on February 10, 2007
Voted Best Gym in Indianapolis 2008 on WRTV A List
