Monday-
30 Clean & Jerk (135/95), 150 sit ups, 150 double unders, (partition as needed)
Tuesday Super Strong- Skill Handstand push ups; Strength Squat snatches 10-8-6-4-2
Wednesday - 5 Rounds of:
5 Front Squats (155/105), 10 ring dips, 200 m run
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This post was written by jeff on April 30, 2010
*Starting Tuesday, May 4, Super Strong class will start at 5:30 pm (long term change).
*On Friday, May 7th, the AM session will start at 6:30 am through 10:30am (not closed from 7-8am). Also there will be no Suffer on Saturday/SOS on May 8. Friday and Saturday’s schedule is a one time change due to trainers attending Crossfit Regional games .
Our best wishes and luck to our team ( Sarah, Molly, Stacie, Drew, Justin P and Super Steve) and individual qualifier Joe T. as they head off to Ohio. Good Luck !!
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This post was written by jeff on April 29, 2010
Friday- 5 Rounds of:
5 Deadlifts (295/185), 10 Burpees
Suffer on Saturday-
800m run, 100 squats, 120m run, 75 double unders, 160m run, 50 burpees, 200m run, 25 pullups, 400m run, 5 squat snatch 135/95, 800 m run
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This post was written by jeff on April 26, 2010
Monday- 5 Rounds of:
10 Sumo Deadlift Highpull, 50 double unders, 15 ring push ups
Tuesday Super Strong: Kip/butterfly skill work; Strength- Cleans
Wednesday-800 m run or 1000m row, 3 rounds of 20 db pushpress (40/25), 20 toe to bar, then another 800 m run or 1000 row
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This post was written by jeff on April 23, 2010
Tuesday Super Strong: 1000m row and 3-3-3-3-3 heavy thrusters
Wednesday- 10 burpees, 20 ring dips, 30 Kettlebell swings (1.5/1pd), 40 push ups, 50 double unders, 40 situps, 30 thrusters ( 95/65), 20 pull ups, 10 burpees,
Sorry we missed the photo of the time board on this one- if you remember your time, feel free to add as a comment.
Friday: 10 rounds of: 3 Snatch 135/65 , 15 wallballs 20#
Suffer on Saturday:
400 m run, 50 box jumps, 200 m run, 25 thrusters (65/45), 400 m run, 50 double unders, 200 m run, 25 pull ups, 400 m run
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This post was written by jeff on April 18, 2010
Friday- “Fight Gone Bad” 3 Rounds - 1 min @ each station, 1 min rest btwn rounds:
Wall Ball, Sumo Deadlift High Pull, Box Jump, Push Press, Row (Cals)
SOS- 3 Rounds :
400m run, 15 box burpees, 20 push ups, 15 pullups, 20 front squats
Monday 21-15-9 of
Hang clean & Jerk (135/95), pull ups, 80 m run (after 21), 200 m run (after 15) , 400m run (after 9)
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This post was written by jeff on April 13, 2010
Monday- AMRAP in 10 minutes of:
7 Kettlebells 1.5/1.0pd, 7 Burpees
Tuesday Super Strong- skill work: Ring Dips, pull ups and hand stand push ups
Wednesday- 15 Power Snatch 135/95, 30 Box jumps 24″/20″, 10 Power Snatch, 20 Box Jumps, 5 Power Snatch, 10 Box Jumps
Super Steve shows Sam the movement
Dustin on the power snatch
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This post was written by jeff on April 8, 2010
Friday- “Nancy” 5 Rounds of:
400 m Run, 15 Overhead Squat 95/65
Suffer on Saturday-
80m sandbag run, 31 pull ups, 31 hang clean, 31 burpees, 80m sandbag run, 31 thrusters, 31 situps, 31 box jumps, 80m sandbag run
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This post was written by jeff on April 5, 2010
Just a note that Suffer on Saturday 4/3 will be at the gym at 8:30am. We will plan for an off-site park location outing soon !
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This post was written by jeff on April 2, 2010
Voted Best Gym in Indianapolis 2008 on WRTV A List
