Wednesday
5 rounds
8 sumo deadlift high pull
20 double unders
250 m run
Friday
5 rounds
25 wallballs
30 pullups
Courtesy of our friends at Indy Shield. Very nasty workout…finished in 17:41 with torn and bloodied hands.
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This post was written by jeff on August 29, 2009
SOSunday
Sucked something fierce…
5 rounds
450 m run
10 dumbbell squat clean thrusters
10 burpees
10 knees to elbows
Not feeling it at all. Finished in 30:47.
Monday
Amrap in 20
250 m row
5 handstand pushups
10 75lb hang power snatch
Tuesday
9 7 5 3 1
Heavy deadlifts
I finished at 2x body weight.
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This post was written by jeff on August 26, 2009
Wednesday
21 15 9 3
Deadlift
Hang power clean
Front squat
135/95
A suck ass workout. I finished in 8:42.
Friday
“Tabata something else…”
Pullups
Pushups
Situps
Squats
Tabata intervals (use your google-Fu, if you don’t know what it is.). I finished with 381 reps.
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This post was written by jeff on August 22, 2009
Friday
“Helen”
3 rounds
400 m run
21 kb swings
12 pullups
SOSunday
Bodyweight bench press
3000 m run
25 seconds off of run for each rep of bench press.
Monday
2 min double unders
2 min situps
1:30 double unders
1:30 situps
1 double unders
1 situps
:30 double unders
:30 situps
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This post was written by jeff on August 18, 2009
Every Tuesday starting August 25 at 5:30pm, we will again offer the “Super Strong” class with Jeff. For those not familiar with this class, it focuses on technique in Olympic lifts, power lifts & met-con, allowing more effective & safer workouts on regular WOD days.
The class is open to all members of Indy CrossFit at no extra charge. We encourage anyone to attend that is new to CrossFit/lifting, or wants to increase their weekly strength/lifting time.
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This post was written by jeff on August 17, 2009
Friday
“DT”
5 rounds
12 deadlifts
9 hang power cleans
6 push jerks
SOSunday
7 rounds
7 wallballs
7 burpees
17 double unders
250 m run
Monday
3 deadlifts (275)
6 handstand pushups
300 m row
6 deadlifts
12 handstand pushups
600 m row
12 deadlifts
24 handstand pushups
900 m row
Wednesday
AMRAP in 15 min
10 pullups
5 push jerks (135)
10 box jumps
I finished 10 rounds.
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This post was written by jeff on August 13, 2009
A little tardy.
Friday
“Fran”
21 15 9
Thrusters
Pullups
4:13 for me. Fell apart on the 15’s.
SOSunday
500 m row
Long side run
3 rounds
26 weighted lunges (45/25)
20 dumbbell push press (40/30)
15 burpees
Long side run
500 m row
I finished this in 17:31.
Monday
500 m row
50 pullups
500 m row
50 pushups
500 m row
50 situps
500 m row
50 squats
I finished this in 17:12.
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This post was written by jeff on August 5, 2009
Voted Best Gym in Indianapolis 2008 on WRTV A List
