CrossFit East Indy: Workout of the Day for Tuesday 11.13.18

CrossFit East Indy Community News – 

  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • 12.15.18 – SnowBrawl
  • Wodapalooza – Qualifier in November 2018
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class – Work on problem areas

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • With Bar in Rack, Press arm into front rack position 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP –  0:00 to 07:00

  • Coach led Warm-up – General Stretching Warm-up

SKILL – 7:00 to 10:00

  • Toes to Bar

-Then-

10:00 to 15:00 – Coach led

 2 rounds:
  • 5 Hang Power Clean
  • 5 Hang Squat Clean
  • 5 Split Jerk

STRENGTH – 16:00 to 30:00

Clean and Jerk Skill

  • 16:00 – Power Clean + Hang Squat Clean + Split Jerk at 60%
  • 18:00 – Power Clean + Hang Squat Clean + Split Jerk at 63%
  • 20:00 – Power Clean + Hang Squat Clean + Split Jerk at 65%
  • 22:00 – Power Clean + Hang Squat Clean + Split Jerk at 65%
  • 24:00 – Power Clean + Hang Squat Clean + Split Jerk at 65%
  • 26:00 – 2 Squat Cleans + 1 Split Jerk at 70%
  • 28:00 – 2 Squat Cleans + 1 Split Jerk at 70%
  • 30:00 – 2 Squat Cleans + 1 Split Jerk at 70%
  • 32:00 – 2 Squat Cleans + 1 Split Jerk at 70%
  • 34:00 – 2 Squat Cleans + 1 Split Jerk at 70%

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 15: AMRAP 15: AMRAP 15:
~30 Thrusters 95/65 ~20 Thrusters 95/65 ~20 Thrusters 75/55 or less
~30/24 Cal Bike ~20/15 Cal Row or Ski ~20/15 Cal Row or Ski
~30 Toes-to-bars ~20 Toes-to-bars ~20 Hanging Knee Raise
~30 Double Unders ~20 Double Unders ~20 Single Unders

 

ACCESSORY – After Class

4 rounds NOT for time:

  • 8 Dumbbell Bench Press or Strict Press –  Ascending Heavy as possible
  • 8 Dumbbell Row each arm – Ascending HAP
  • 15 Hollow Hollow Rock
  • 15 Hollow Arch Rock

AND/OR

ROMWOD  –  What is ROMWOD?

BOOST PERFORMANCE – Increased range of motion can generate power and promote efficiency of functional movements through improved position and posture.

OPTIMIZE RANGE OF MOTION – Range of Motion is optimized through the strengthening of ligaments and tendons while simultaneously removing excess fascia through specific stretching routines.

ACCELERATE RECOVERY – Recovery is increased through the natural release of hyaluronic acid while simultaneously resetting the central nervous system.

 

 

CrossFit East Indy: Workout of the Day for Monday 11.12.18

CrossFit East Indy Community News – 

  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie – Nice job ladies!
  • 12.15.18 – SnowBrawl
  • Wodapalooza – Qualifier November 2018
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class – Work on problem areas

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • With Bar in Rack, Press arm into front rack position 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP – 0:00 to 05:00

  • Coach led warm up or game

SKILL – 7:00 to 9:00

  • Double Unders – 2 minutes of warm up time to work on Double Unders

STRENGTH –

  1.  10:00 to 25:00 – Overhead Squat – Establish a New 1 Rep Max
  • 5 at 50%
  • 5 at 60%
  • 4 at 73%
  • 3 at 78%
  • 2 at 83%
  • 1 at 88%
  • 1 at 93%
  • 1 at 97%
  • 1 at 102%
  • Find 1 rep max

2.  25:00 to 40:00 – Front Squat  – Establish a New 1 Rep Max

CONDITIONING – 45:00 to 60:00

Veteran’s Day Tribute – ‘Three Wise Men’

Level 3 Athletes(RX+)/Level 2 Athletes(RX) Level 1 Athletes(Scaled)
“Jeremy” “Jeremy”
AMRAP4: AMRAP4:
~5 Hang Squat Snatch 135/95 ~5 Hang Squat Snatch 115/80 or less
~10 Laterall Burpees Over the Bar ~10 Laterall Burpees Over the Bar
Rest 2 minutes, and then… Rest 2 minutes, and then…
“Ben” “Ben”
AMRAP4: AMRAP4:
~10 Power Cleans 135/95 ~10 Power Cleans 95/65 or less
~20 Pull-Ups ~20 Pull-ups modified
Rest 2 minutes, and then… Rest 2 minute, and then…
“Beau” “Beau”
AMRAP 4: AMRAP 4:
~15 Box Jump-Overs 24/20 ~15 Box Jump-Overs or Step Overs 20/14 or less
~30 Wall Ball Shots 20/14 ~30 Wall Ball Shots 14/10 or less

ACCESSORY – After Class

Not For Time:

  • 30 GHD Hip Extensions, 30 Second Hip Extension Hold
  • 20 GHD Hip Extensions, 20 Second Hip Extension Hold
  • 10 Hip GHD Extensions, 10 Second Hip Extension Hold
  • 10 GHD Sit-Ups, 10 Second GHD Supine Hold
  • 20 GHD Sit-Ups, 20 Second GHD Supine Hold
  • 30 GHD Sit-Ups, 30 Second GHD Supine Hold

3 rounds NOT for time:

  • 10 Side lunge – add weight as needed
  • 10 Alternating pistols – modify or add weight as needed

JEREMY WISE, BEN WISE, AND BEAU WISE WERE THREE BROTHERS. THE “THREE WISE MEN”.

After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.”

Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war on a daily basis.

The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.

IN THEIR HONOR
Returning veterans struggle with high suicide rates, high unemployment rates, a lack of resources to succeed, and a dwindling support community to look to for assistance. The struggles our veterans face are widely unknown by the general public and are difficult to identify.

As a combat veteran of the Marine Corps, I have lost too many friends. Those who gave the “last full measure of devotion” — a part of sacrifice and service that dates to the founding of our country. But no family should ever lose a veteran once they return from war.

Growing up, my closest friends were my cousins: Jeremy, Ben, and Beau Wise. We called them “The Three Wise Men.” Jeremy and Ben were both killed in action in Afghanistan. Beau remains on active duty in the U.S. Marine Corps.

The “Three Wise Men” tribute exists to raise awareness and funds to help our returning veterans access the help and services they need.

They went to war to defend us. Now it is our obligation to help them. On behalf of all who served and their families, I am asking for your help.

Join us in a WOD in their honor.

 

CrossFit East Indy: Workout of the Day for Saturday 11.10.18

WARM UP – 0:00 to 10:00
15:00 to 30:00
Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 2: Teams of 2: Teams of 2:
3 rounds, 1 minute per station of: 3 rounds, 1 minute per station of: 3 rounds, 1 minute per station of:
~Wallball 30/20 ~Wallball 20/14 ~Wallball 14/10 or less
~Power Clean 135/95 ~Power Clean 115/80 ~Power Clean 95/65 or less
~Box jump over 24/20 ~Box jump over 24/20 ~Box jump over 24/20
~Shoulder-overhead 135/95 ~Shoulder-overhead 115/80 ~Shoulder-overhead 95/65 or less
~Row for Calories ~Row for Calories ~Row for Calories
*Rest* *Rest* *Rest*
40:00 to 60:00
Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 2: Teams of 2: Teams of 2:
For time: 20 min cap For time: 20 min cap For time: 20 min cap
~200 Double Unders ~140 Double Unders ~200 Single Unders
~50 Toes to Bar ~50 Toes to Rings ~50 Toes to Rings
~20 Burpees to bar 6 inch above reach ~16 Burpees to bar 6 inch above reach ~14 Burpees to bar 6 inch above reach
~160 Double Unders ~120 Double Unders ~160 Single Unders
~40 Toes to bar ~40 Toes to Rings ~40 Toes to Rings
~20 Burpees to bar 6 inch above reach ~16 Burpees to bar 6 inch above reach ~14 Burpees to bar 6 inch above reach
~120 Double Unders ~80 Double Unders ~120 Single Unders
~30 Toes to Bar ~30 Toes to Rings ~30 Toes to Rings
~20 Burpees to bar 6 inch above reach ~16 Burpees to bar 6 inch above reach ~14 Burpees to bar 6 inch above reach
~80 Double Unders ~40 Double Unders ~80 Single Unders
~20 Toes to bar ~20 Toes to Rings ~20 Toes to Rings
~20 Burpees to bar 6 inch above reach ~16 Burpees to bar 6 inch above reach ~14 Burpees to bar 6 inch above reach
~40 Double Unders ~20 Double Unders ~40 Single Unders
~10 Toes to Bar ~10 Toes to Rings ~10 Toes to Rings
~20 Burpees to bar 6 inch above reach ~16 Burpees to bar 6 inch above reach ~14 Burpees to bar 6 inch above reach
*20 min cap. If you do not complete all reps under 20:00, your score is 20:00 plus uncompleted reps. *20 min cap.   If you do not complete all reps under 20:00, your score is 20:00 plus uncompleted reps. *20 min cap.   If you do not complete all reps under 20:00, your score is 20:00 plus uncompleted reps.

CrossFit East Indy: Workout of the Day for Friday 11.9.18

 CrossFit East Indy Community News – 

  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • 12.15.18 – SnowBrawl
  • Wodapalooza – Qualifier in November 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP – 0:00 to 10:00

  • Coach led warm up or game

STRENGTH – 10:00 to 30:00

Every 2 minutes for 10 minutes of:

  • 3 Close Grip Bench Press at 85% of your 1RM

Every 2 minutes for 10 minutes:

  • 3 Bench Press with Standard Grip at 85% of your 1RM

CONDITIONING –  40:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
“Nate”
AMRAP 20: AMRAP 20: AMRAP 20:
~2 Ring Muscle-Ups ~2 CTB ~2 Pull-ups or modified Pull-ups
~4 Kipping Handstand Push-Ups ~2 Ring DIPS ~2 Ring Dips modified
~8 Kettlebell Swings (70/53) ~4 Kipping Handstand Push-Ups ~4 Kipping Handstand Push-Ups – modified
~8 Kettlebell Swings 53/35 ~8 Kettlebell Swings 35/25 or less

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

ACCESSORY

4 Rounds:

  • 10 Bicep Curls
  • :30 rest
  • 10 Skull Crushers
  • :30 rest

OR

  1. 3 Strict Pull-ups
  2. 3 Ring Dips
  3. 3 Chin Up – Strict
  4. 3 Ring Dips
  5. 3 Wide Grip Pull Ups
  6. 3 Ring Dips
  7. 3 Pull Up – Strict, Narrow, Palms In
  8. 3 Ring Dips
  9. 3 Mixed Grip Pull-Ups
  10. 3 Ring Dips
  11. 3 Ring Pull-up

*Add weight or modify as needed.

*Or from another day that you haven’t done

 

 

CrossFit East Indy: Workout of the Day for Thursday 11.8.18

CrossFit East Indy Community News – 

  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • 12.15.18 – SnowBrawl
  • Wodapalooza – Qualifier in November 2018
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – On your own before class

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side

WARM-UP – 0:00 to 10:00

Stretching warm up – Coach led

Then:  5:00 to 10:00

2 rounds of:

  • 5 Overhead Squat
  • 5 Hang Power Snatch
  • 5 High Pull
  • 5 Quick Drops
  • 5 Hang Squat Snatch

STRENGTH – 10:00 to 30:00

Power Snatch Ladder

  • Warm up Power Snatch to 55%
  • On the 0:00 – 10 Power Snatches @ 55% of your 1 RM Power Snatch
  • On the 2:00 – 8 Power Snatches @ 65% of your 1 RM Power Snatch
  • On the 4:00 – 6 Power Snatches @ 75% of your 1 RM Power Snatch
  • On the 6:00 – 4 Power Snatches @ 85% of your 1 RM Power Snatch
  • On the 8:00 – 2 Power Snatches @ 90% of your 1 RM Power Snatch

CONDITIONING  – 38:00 to 60:00

Level 3 Athletes(RX+)/Level 2 Athletes(RX)/Level 1 Athletes(Scaled)
3 Rounds, each round for time:
~3 Minute Assault Bike Calories
~2 Minute Row Calories
~1 Minute Lateral Burpees over Rower
*Rest 2 Minutes Between Rounds

*Score is Reps per round.  Cal + Cal + Burpees

ACCESSORY
  • Do accessory from a day you missed, work on a weakness, or do strength or conditioning from another day.
  • WORK ON A WEAKNESS

 

 

 

 

CrossFit East Indy: Workout of the Day for Wednesday 11.7.18

CrossFit East Indy Community News – 

  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • 12.15.18 – SnowBrawl
  • Wodapalooza – Qualifier in November 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP –  0:00 to 10:00

  • Coach led Warm-up or Game

STRENGTH – 10:00 to 35:00

Deadlift

  • Find 3 rep Max

Sumo Deadlift

  • Find 3 rep Max

CONDITIONING – 40:00 to 60:00

40-30-20-10 reps, for time of: 40-30-20-10 reps, for time of: 40-30-20-10 reps, for time of:
~Alternating DB Snatch 65/45 ~Alternating DB Snatch 50/35 ~Alternating DB Snatch 35/25 or less
~Bodyweight Reverse Lunge ~Bodyweight Reverse Lunge ~Bodyweight Reverse Lunge
~AbMat Sit-ups ~AbMat Sit-ups ~AbMat Sit-ups
~Double Unders ~Double Unders ~Single Unders
*20 min cap. If you do not complete all reps under 20:00, your score is 20:00 plus uncompleted reps. *20 min cap.   If you do not complete all reps under 20:00, your score is 20:00 plus uncompleted reps. *20 min cap.   If you do not complete all reps under 20:00, your score is 20:00 plus uncompleted reps.

 

ACCESSORY – After Class

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Not for time on a 12 min clock Not for time on a 12 min clock Not for time on a 12 min clock
~2 Strict Ring Muscle-Ups ~2 Bar Muscle-Ups ~2 Jumping Bar Muscle-Ups
~25′ Handstand Walk ~25′ Handstand Walk – Down Wall ~25 Shoulder Touch
~16 Alternating Pistols ~16 Alternating Pistols – on box ~16 Alternating Pistols – on box
~25′ Handstand Walk ~25′ Handstand Walk – Down Wall ~25 Shoulder Touch

CrossFit East Indy: Workout of the Day for Tuesday 11.6.18

CrossFit East Indy Community News – 

  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • 12.15.18 – SnowBrawl
  • Wodapalooza – Qualifier in November 2018
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class – Work on problem areas

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • With Bar in Rack, Press arm into front rack position 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP –  0:00 to 05:00

  • Coach led Warm-up – General Stretching Warm-up

-Then-

5:00 to 10:00 – Coach led

 2 rounds:
  • 5 Pausing Split Jerks with 5 sec pause in dip and catch
  • 5 Jerk Drives
  • 5 Split Jerk

STRENGTH – 10:00 to 33:00

Split Jerk

  • 10:00 – 5 second pause in the dip, 5 second pause in the catch, ascending
  • 11:00 – 5 second pause in the dip, 5 second pause in the catch, ascending
  • 12:00 – 5 second pause in the dip, 5 second pause in the catch, ascending
  • 13:00 – Rest
  • 15:00 – 1 Split Jerk @ 65% of your 1 RM
  • 17:00 – 1 Split Jerk @ 70% of your 1 RM
  • 19:00 – 1 Split Jerk @ 75% of your 1 RM
  • 21:00 – 1 Split Jerk @ 80% of your 1 RM
  • 23:00  – 1 Split Jerk @83% of your 1 RM
  • 25:00 – 1 Split Jerk @ 87% of your 1 RM
  • 27:00 – 1 Split Jerk @ 90% of your 1 RM
  • 29:00 – 1 Split Jerk @ 93% of your 1 RM
  • 31:00 – 1 Split Jerk @ 96% of your 1 RM
  • 33:00 – 1 Split Jerk @ 100%+ of your 1 RM

CONDITIONING – 35:00 to 60:00

AMRAP 5: AMRAP 5: AMRAP 5:
Buy In: 35/25 Calorie Assault Bike Buy In: 35/25 Calorie Row or Ski Buy In: 30/20 Cal Row or Ski
Directly Into… Directly Into… Directly Into…
~12 Power Cleans 135/95 ~12 Power Cleans 115/80 ~12 Power Cleans 95/65 or less
~12 Box Jump 24/20 ~12 Box Jump 24/20 ~12 Box Jump or step over 20/16 or less
Rest 5 Minutes Rest 5 Minutes Rest 5 Minutes
AMRAP 5: AMRAP 5: AMRAP 5:
Buy In: 25/18 Calorie Assault Bike Buy In: 25/18 Row or Ski Buy In: 22/15 Cal Row or Ski
Directly Into… Directly Into… Directly Into…
~9 Power Cleans 185/125 ~9 Power Cleans 155/105 ~9 Power Cleans 115/80 or less
~9 Box Jump 24/20 ~9 Box Jump 24/20 ~9 Box Jump or step over 20/16 or less
Rest 5 Minutes Rest 5 Minutes Rest 5 Minutes
AMRAP 5: AMRAP 5: AMRAP 5:
Buy In: 18/13 Calorie Assault Bike Buy In: 18/13 Cal Row or Ski Buy In: 15/10 Cal Row or Ski
Directly Into… Directly Into… Directly Into…
~6 Power Cleans 225/155 ~6 Power Cleans 185/125 ~6 Power Cleans 135/95 or less
~6 Box Jump 24/20 ~6 Box Jump 24/20 ~6 Box Jump or step over 20/16 or less

4 rounds NOT for time:

  • 8 Dumbbell Bench Press or Strict Press –  Ascending Heavy as possible
  • 8 Dumbbell Row each arm – Ascending HAP
  • 15 Hollow Hollow Rock
  • 15 Hollow Arch Rock

AND/OR

ROMWOD  –  What is ROMWOD?

BOOST PERFORMANCE – Increased range of motion can generate power and promote efficiency of functional movements through improved position and posture.

OPTIMIZE RANGE OF MOTION – Range of Motion is optimized through the strengthening of ligaments and tendons while simultaneously removing excess fascia through specific stretching routines.

ACCELERATE RECOVERY – Recovery is increased through the natural release of hyaluronic acid while simultaneously resetting the central nervous system.

 

Crossfit East Indy: Workout of the Day for Monday 11.5.18

CrossFit East Indy Community News – 

  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • 12.15.18 – SnowBrawl
  • Wodapalooza – Qualifier November 2018
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class – Work on problem areas

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • With Bar in Rack, Press arm into front rack position 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP – 0:00 to 05:00

  • Coach led warm up or game

STRENGTH –

Front Squat –10:00 to 20:00

  • Find 3 Rep Max

Overhead Squat – 20:00 to 30:00

  • Find 3 Rep Max

CONDITIONING – 35:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
7 Rounds, On the 3:00: 7 Rounds, On the 3:00: 7 Rounds, On the 3:00:
~400 Meter Run ~300 Meter Run ~250 Meter Run(150 + 100)
~12 Chest to Bar ~12 Pull-ups ~12 Pull-ups modified
*Score is time per round *Score is time per round *Score is time per round
*Use a vest if you have one

 

ACCESSORY – After Class

3 rounds NOT for time:

  • 7 Inchworms
  • 35 Weighted Sit-ups with ABMAT
  • 10 Side lunge – add weight as needed
  • 10 Alternating pistols – modify or add weight as needed

CrossFit East Indy: Workout of the Day for Saturday 11.3.18

WARM UP – 0:00 to 10:00
15:00 to 30:00
Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 2 Teams of 2: Teams of 2:
AMRAP 12: AMRAP 12: AMRAP 12:
~20 Burpees to bar 6 inch above your reach ~14 Burpees to bar 6 inch above your reach ~14 Burpees to bar 6 inch above your reach
~80 Double Unders ~50 Double Unders ~100 Single Unders
~20 D Ball GTOS 100/70 ~14 D Ball GTOS 100/70 ~14 D Ball GTOS 70/50 or less
~80 Double Unders ~50 Double Unders ~100 Single Unders
*Share reps as desired *Share reps as desired *Share reps as desired
40:00 to 60:00
Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 2: Teams of 2: Teams of 2:
AMRAP 20: AMRAP 20: AMRAP 20:
~3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs ~3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs ~3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
~6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs ~6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs ~6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
~9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ~9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ~9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
Kettlebell: (70/53) Kettlebell: (53/35) Kettlebell: 35/26 or less
Box Jump Overs (24/20) Box Jump Overs (24/20) Box Jump Overs or step over 20/16 or less
Wallballs (30/20) Wallballs (20/14) Wallballs 14/10 or less
*Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. *Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. *Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on.
Both Finish 3’s – 18
Both Finish 6’s – 54
Both Finish 9’s – 108
Both Finish 12’s – 180
Both Finish 15’s – 270
Both Finish 18’s – 378
Both Finish 21’s – 504
Both Finish 24’s – 648
Both Finish 27’s – 810
Both Finish 30’s – 990

 

CrossFit East Indy: Workout of the Day for Friday 11.2.18

CrossFit East Indy Community News – 

  • 11.3.18 – Masters of the Midwest
  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • 12.15.18 – SnowBrawl
  • Wodapalooza – Qualifier in October 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP – 0:00 to 10:00

  • Coach led warm up or game

STRENGTH – 10:00 to 30:00

Every 2 minutes for 10 minutes of:

  • 4 Close Grip Bench Press at 80% of your 1RM

Every 2 minutes for 10 minutes:

  • 4 Bench Press with Standard Grip at 80% of your 1RM

30:00 to 40:00

  1. 3 Strict Pull-ups
  2. 3 Ring Dips
  3. 3 Chin Up – Strict
  4. 3 Ring Dips
  5. 3 Wide Grip Pull Ups
  6. 3 Ring Dips
  7. 3 Pull Up – Strict, Narrow, Palms In
  8. 3 Ring Dips
  9. 3 Mixed Grip Pull-Ups
  10. 3 Ring Dips
  11. 3 Ring Pull-up

*Add weight or modify as needed.

CONDITIONING –  45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
For time: For time: For time:
~10 Squat Cleans 165/115 ~10 Squat Cleans 135/95 ~10 Squat Cleans 95/65 or less
~50 GHDSU ~50 Butterfly ABMAT Situps ~50 Butterfly ABMAT Situps
~8 Squat Cleans 165/115 ~8 Squat Cleans 135/115 ~8 Squat Cleans 95/65 or less
~40 GHDSU ~40 Butterfly ABMAT Situps ~40 Butterfly ABMAT Situps
~6 Squat Cleans 165/115 ~6 Squat Cleans 135/115 ~6 Squat Cleans 95/65 or less
~30 GHDSU ~30 Butterfly ABMAT Situps ~30 Butterfly ABMAT Situps
~4 Squat Cleans 165/115 ~4 Squat Cleans 135/115 ~4 Squat Cleans 95/65 or less
~20 GHDSU ~20 Butterfly ABMAT Situps ~20 Butterfly ABMAT Situps
~2 Squat Cleans 165/115 ~2 Squat Cleans 135/115 ~2 Squat Cleans 95/65 or less
~10 GHDSU ~10 Butterfly ABMAT Situps ~10 Butterfly ABMAT Situps
*15 min cap. If you do not complete all reps under 15:00, your score is 15:00 plus uncompleted reps.
*15 min cap. If you do not complete all reps under 15:00, your score is 15:00 plus uncompleted reps.
*15 min cap. If you do not complete all reps under 15:00, your score is 15:00 plus uncompleted reps.

 

ACCESSORY 

4 Rounds:

  • 10 Bicep Curls
  • :30 rest
  • 10 Skull Crushers
  • :30 rest

Or from another day that you haven’t done