Monday- 10 Rounds:

15 Deadlift (135/95), 15 pushups, 30 double unders

Tuesday Super Strong Class-

Skill work- Ring Dips   Strength work- 5-4-3-2-1 Squat Cleans

Wednesday- 3 Rounds :

400 m Run, 10 Squat cleans, 20 Kettlebell Swing

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Tuesday- Super Strong Class

Skill work: pull ups,  Strength: 5 x 3 Back Squat

Wednesday- 5 Rounds of :

21 Sumo Deadlift Highpull (95/65), 21 ring dips

Friday- “Christine”  3 Rounds of:

500 m Row, 12 deadlift (bodyweight), 21 box jumps (24″/20″)

SOS-Suffer on Saturday    5 Rounds of:

Sprint, 20 Push Press, 20 Situps, 20 Pullups, 20 Hang Clean

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Friday- “Helen” 3 rounds for time:

400 meter run, 21  Kettlebell swing, 12 Pull-ups

Saturday SOS- 1/2 “Murph” :

800m run, 50 Pull ups, 100 pushups, 150 squats, 800m run

Monday- As many rounds as possible in 12 minutes:

5 Thrusters (135/95), 10 burpees , 20 double unders

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Monday- 3 rounds of:

600m Row, 60 Double Unders (or 3:1), 15 Clean & Jerk  (135/95)

Tuesday Super Strong- Sandbag Sprints

8 40m w/80lbs, 6 60m w/70, 4 80m w/40, 3 100m w/20, 2 200m w/20, 1 400m w/no weight

Wednesday- Celtic WOD at Indy O’CrossFit

3 Rounds :

10 Tire Flips, 25 WallBall, 25 Kettle bell, 25 Push Press (45/30), 100ft Farmer’s Carry (45/30)

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Wear your kilt, “Irish” gear or green clothes on Wednesday 3/17 for a Celtic WOD, our CrossFit spin on a Celtic games !

(We are not throwing anything or doing traditional heavy athletics events, just old fashioned CrossFit stuff).

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Friday- “Diane”   21-15-9 of

Deadlift (225/155) , Handstand Push Ups

Suffer on Saturday - 7 Rounds of:

7 Pull ups, 7 Wallballs, 7 Pushups, 7 cals on rower, 7 kettle bell swings (1.5/1 pd) , 7 knees to elbows, 7 box jumps

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Monday-3 rounds of

500m row, 21 wall ball, 15 deadlift (225/155) , 9 pullups      Compare to 10/2/09

Todd and Sarah

Tuesday - Super Strong class
Skill-rowing technique
Strength-push press
5×5

Wednesday- 5 rounds of:

7 back squat 225/155 &  21 double unders

Justin H and Jamie

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Friday: ” Jeremy”

21-15-9 of Overhead squat (95/65) and Burpees

SOS- 20 Min Rowing & Burpees

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Congratulations on the great effort by our Indy CrossFit members Joe T. and Rodrigo at the 2010 CrossFit Sectionals / Arnold Classic Columbus, Ohio this weekend.  Joe advanced through four rounds to move on to the Regionals. Way to go guys!

Thanks to Molly G. for the pictures

http://media.crossfit.com/cf-video/Games2010_CoachArnold.mov

http://scores2010.crossfit.com/scoring/p/45/

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Monday: 21-18-15-12-9-6-3 of

Sumo deadlift high pull (95/65), ring push ups, box jumps

Tuesday Super Strong :5-5-3-3-1-1-1 Snatch

Wednesday: Scott’s 39th Birthday WOD-

300m row, 3 HSPU, 9 front squat (135/95), 39 wall balls, 39 burpees, 39 double unders, 9 front squats, 3 HSPU, 900 m row

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