Steve S. , Kim C., Sarah S. and Greg F. competed in the 2000m CrossFit Relay.  Time on a shared erg was 6:27.9.   Great job to our rowers and extra thanks to the friends and family that came out to support the team!! The prize is rowing lessons on the water at Indianapolis Rowing Center at Eagle Creek Park. For more information about IRC visit http://indyrowing.org/

Steve, Sarah, Kim and Greg - the winning relay team!

Kim and Sarah accepting the team award

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Wednesday:

500m Row, 10 HSPU,  500m, 20 ring dips, 500m row, 30 pull ups, 500m row, 40 push ups

Lilly Ladies checking out Indy CrossFit

Friday: AMRAP in 20

5 Thrusters, 7 Hang Cleans, 10 Sumo Deadlift High Pull  (95/65)

Jeff K & Molly G on a tough workout

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On Saturday 1/30 we will have members of Indy CrossFit competeing in the Indoor Rowing Championships. The event will take place at the International School 4330 N. Michigan Road, near the Indianapolis Museum of Art.  The overall event starts at 10:00am and the CrossFit relay is the last event. The coordinator could not predict a specific time but thought that 1:00 would be a safe enough time to get there for the CrossFit relay event.  If anyone is planning to row in the individual events they would need to get there earlier. Pre-registration is recommended and this can be done through the link provided regattacentral.com

I have already registered for the four relay members: Sarah S., Kim C., Greg F. and Rodrigo I.  If there is any chance one of you can not compete Saturday please let me know so we pull the alternates in.

For those not competing, we hope you can come to watch the relay event and cheer everyone on!

SOS Suffer on Saturday will still be held but with a start time at 8:00am.

Good Luck Rowers!
Aita

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21-15-9

Deadlifts (225/155)

Burpees

After 21- 250m Row, After 15 - 500 m Row, After 9-1000 m Row

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Friday

3 Rounds:

500m Row

21 Kettlebell swings

12 HSPU

SOS

450m Run, Then 2 Rounds of:

24 pullups

10 squat cleans (135/95)

24  box jumps

10 manmakers (45/25 lb dumbbells )

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Monday’s WOD
100 double unders, 1 pushjerk (135/95), 90 DU’s, 2 PJ’s,
80/3,70/4,60/5,50/6,40/7,30/8,20/9,10/10

Wednesday’s WOD: 50-30-10
Wall ball 10ft 20lbs
Burpees

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Friday : Fran

21-15-9

Thrusters 95/65, Pull ups

SOS :  3 rounds of

20 Pull ups, 10 Burpees, 20 Pushups, 10 Front Squats 135/95

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AMRAP in 20

5 Overhead Squats  75/55

10 Push ups

15 Box jumps 20″

20 Double Unders

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3 rounds
500 m row
21 hang power snatch

I finished this in 9:27.

Also, did “Fran” this morning and finished in 3:08.

As most of you know I am going to be gone for a bit. I want all of you to know that I appreciate your support and outpouring of friendship. The one thing that I have enjoyed the most since we opened our doors almost three years ago has been the community. We are each others CrossFit family. I want all of you to take care of each other, support each other and most importantly be there for each other. I will see you all soon and I expect our little crew to be bigger, stronger and faster.

JC

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3 rounds
10 deadlifts (275/185)
50 double unders

I finished in 4:22.

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