Wednesday
450 m run
21 HSPU
21 Pullups
450 m run
15 HSPU
15 Pullups
450 m run
9 HSPU
9 Pullups
Friday
4 rounds
400 m row
10 clean and jerk (135/95)
I finished this in 12:39
SOSaturday
Miserable workout…
4 rounds
450 m run
25 sumo deadlift high pulls (115/85)
25 pullups
I finished this suckfest in 25:11.
Posted under Uncategorized
This post was written by jeff on November 29, 2009
Monday
AMRAP in 15
10 kettlebell swings (55/35)
20 situps
30 double unders
I finished 9 2/3 rounds
Posted under Uncategorized
This post was written by jeff on November 24, 2009
Thanks to Sarah and Steve, those of you wanting to workout Thanksgiving morning now have the opportunity. There will be one workout session at 8:30am on Thursday- AT THE GYM.
Hope to see you then!
Posted under Uncategorized
This post was written by jeff on November 23, 2009
Monday
5 rounds
10 thrusters
10 pullups
I finished this in 8:47 with towel dead hang pullups.
Wednesday
Tabata Intervals
Sumo DLHP
Pullups
Wallballs
Pushups
Friday
5 rounds
5 deadlifts (315/225)
10 burpees
I finished this mess in 5:15.
SOSaturday
100 thrusters with 95 pounds, no time limit…just the least amount of rounds possible. A round ended when you put the bar down.
It took me 6 rounds.
Posted under Uncategorized
This post was written by jeff on November 23, 2009
FYI there are no cancellations to our regular schedule the week of Thanksgiving. We are now adding a Thanksgiving morning workout, at 8:30am in the gym.
We wish everyone a safe and Happy Thanksgiving
Posted under Uncategorized
This post was written by jeff on November 20, 2009
Wednesday
Max rep bodyweight deadlift
550 m row or 450 m run
Max rep pushup
550 m row or 450 m run
Max rep pullup
550 m row or 450 m run
Max rep bodyweight squat
550 m row or 450 m run
I finished with 107 total reps.
Friday
50 wallballs
100 m row
40 wallballs
200 m row
30 wallballs
300 m row
20 wallballs
400 m row
10 wallballs
500 m row.
Painful on my legs. Finished in 13:01.
SOS
“Filthy Fifty”
Go to crossfit.com to see the 10 exercises that make up the fifty.
Posted under Uncategorized
This post was written by jeff on November 16, 2009
SOSaturday
Team “mini” murph
Monday
5 rounds
10 sumo deadlift high pull
50 double unders
15 ring dips
I finished in11:26.
Tuesday
3×3x3×3x3
Hang power clean
I finished at 205
Posted under Uncategorized
This post was written by jeff on November 11, 2009
Wednesday
“Rowing Helen”
3 rounds
500 m row
21 kettlebell swings
12 pullups
I finished in 9:36.
Friday
Mainsite WOD
AMRAP in 20
12 power snatch
10 pushups
I completed 15 1/2 rounds.
Posted under Uncategorized
This post was written by jeff on November 7, 2009
Friday
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Couplet One:
Burpees
Situps
Couplet Two:
Wallballs
Pull ups
Sunday
AMRAP 20
450m run
10 push ups
20 dumbell pushpress (45/35)
20 box jumps
Monday 11/2
500 m row
10 clean & jerk (135/95)
500 m row
10 clean & jerk
500 m row
10 clean & jerk
500 m row
I did this in 12:38
Posted under Uncategorized
This post was written by jeff on November 2, 2009
Voted Best Gym in Indianapolis 2008 on WRTV A List
