Monday
AMRAP in 20 min
5 hang power cleans (135)
10 wallballs 12/10 ft
250 m row
I finished with 9 rounds.
Wednesday
100 double unders
900 m run
80 squats
70 situps
60 box jumps
500 m row
40 kettlebell swings
30 pullups
20 burpees
10 deadlifts (275/185)
I dislike chipper style workouts so I demured.
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This post was written by jeff on July 30, 2009
Friday
“Pick a record”
I chose “Diane”. I finished in 9:31 with full head to deck handstand pushups.
SOSunday
5 rounds
5 weighted pullups (35)
5 weighted dips (35)
450 m run
I finished in 18:37.
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This post was written by jeff on July 27, 2009
Monday
A bad take off of “Fran”
3 rounds
15 thrusters
15 pullups
450 m run
Wednesday
2 min of each exercise, 2 rounds with 1 min of rest between each round. Score is total number of reps completed.
Push press (95)
Squats
Deadlifts (225)
Double unders
I finished with 449 reps.
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This post was written by jeff on July 23, 2009
Friday
“Pick a Record”
I chose “Randy”. Finished 75 power snatches with 75lbs in 4:31.
SOSunday
“Filthy 50″
A lot of exercises and a lot of reps. Finished in 25:58.
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This post was written by jeff on July 19, 2009
Monday
500 m row
45 hang power cleans (135)
45 pushups
45 kettlebell swings (55)
500 m row
I finished in 13:22. Pretty painful.
Wednesday
3 workouts with 20 minutes to complete
21 deadlifts (155)
42 double unders
15 front squats (155)
30 double unders
9 push jerk (155)
18 double unders
5 rounds of Cindy
1800 m run or 2k row
I finished this in 17:14 with the row due to lightning and rain. Hurt, I mean it really hurt.
JC
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This post was written by jeff on July 16, 2009
4 rounds
450 m run
50 squats
I completed this in 11:51. Quads and glutes were barking at me.
JC
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This post was written by jeff on July 13, 2009
In the spirit of the CrossFit Games, I give you “Rogue Heroes”………great job and great representation of Indy CrossFit by Sarah, Rodrigo, Drew, Rachel, and ssteve…..Who’s up for next year?
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This post was written by jeff on July 12, 2009
“Danny”
AMRAP in 20
30 box jumps
20 push press (115)
30 pullups
I completed 3 1/3 rounds. Really painful.
JC
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This post was written by jeff on July 11, 2009
Monday
800 m row
21 deadlifts
42 ring pushups
15 deadlifts
30 ring pushups
9 deadlifts
18 ring pushups
900 m run
I finished this in 15:41. Good workout with 225 on deadlift.
Wednesday
21 15 9
Sumo deadlift high pull
Wallball
I finished in 5:38 with 135lb on deadlifts and shot the wallball to 12ft. Experienced flu like symptoms afterward…nice.
Good luck to Sarah, Rodrigo, Rachel, Drew, and Super Steve as they travel to Aromas, CA for the CrossFit Games. Way to step up.
JC
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This post was written by jeff on July 8, 2009
Friday
“Nicole”
400 m run
Max rep pullups
AMRAP in 20
I finished 6 rounds and did 94 pullups.
SOSaturday
3 rounds
5 sets
5 burpees
Hill run
5 squats
250 m run
I finished this in 21:27.
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This post was written by jeff on July 6, 2009
Voted Best Gym in Indianapolis 2008 on WRTV A List
