CrossFit East Indy: Workout of the Day for Tuesday 4.24.18

CrossFit East Indy Community News – 

  • 5.19.18 → CF East Indy MAY-hem Comp – Strength In Our Streets Fundraiser
  • 5.28.18 → CrossFit East Indy 5th Annual Memorial Day Murph
  • 6.9.18 → CrossFit East Indy 5th Year Anniversary Party
  • 6.23.18 → Strength in Our Streets
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James, Bill, Lindsey, Kentrell, Dionna, Kayla, Justina –  Who else?
  • Granite Games – Qualifier in June & July
  • Wodapalooza – Qualifier in September & October 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 Push Press
  • 5 Push Jerk
  • 5 Power Clean below the knees

STRENGTH – 10:00 to 40:00

  • Push Press – 5 reps at 70%, 5 reps at 75%, 3 at 80%, 2 sets of 3 at 85%
  • Power Clean + Push Jerk – 5 sets at 75% , 5 sets at 80%

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
15-12-9-6-3 reps, for time of: 15-12-9-6-3 reps, for time of: 15-12-9-6-3 reps, for time of:
~Power Clean 165/115 ~Power Clean 135/95 ~Power Clean 95/65 or less
~Bar-facing burpee ~Bar-facing burpee ~Bar-facing burpee
*15 minute time cap *15 minute time cap *15 minute time cap

ACCESSORY – after class

Strength

~Dumbbell Bench Press – 3 Sets of 5, Ascending HAP
~Dumbbell Row – 3 Sets of 5 each arm, Ascending HAP

Midline – Do yesterday’s if you didn’t have time to get it in

CrossFit East Indy: Workout of the Day for Monday 4.23.18

CrossFit East Indy Community News – 

  • 5.12.18 → CF East Indy MAY-hem Comp – Strength In Our Streets Fundraiser
  • 5.28.18 → CrossFit East Indy 5th Annual Memorial Day Murph
  • 6.9.18 → CrossFit East Indy 5th Year Anniversary Party
  • 6.23.18 → Strength in Our Streets
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James, Bill, Lindsey, Kentrell, Dionna –  Who else?
  • Granite Games – Qualifier in June & July
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class

  • 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

 STRENGTH – 05:00 to 40:00

  • Front Squat –4 sets of 3 reps at 80, 85, 87 and 90%
  • Overhead Squat – 2 sets of 10, Heavy as possible
  • Back Squat – 1 set of 12 reps, Heavy as possible

CONDITIONING – 44:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 16: AMRAP 16: AMRAP 16:
~40 Double Unders ~30 Double Unders ~50 Single Unders or :40 DU
~15 Wallballs 30/20 ~15 Wallballs (20/14) ~15 Wallballs 14/10 or less
~40 Double Unders ~30 Double Unders ~50 Single Unders or :40 DU
~15 Kettlebell Swings 70/53 ~15 Kettlebell Swings (53/35) ~15 Kettlebell Swings 35/26 or less

ACCESSORY – After Class

 Not for time:

  • First) Pistols – 3 sets of 6 each leg – add weight as able or modify as needed
  • Second) Side Lunge – 3 sets of 6 each leg –  add weight as able
  • Third) Forward Lunge – 3 set of 6 each leg – add weight as able

Not For Time:

1 Round, Not for Time:

  • 35 GHD Sit-Ups
  • 1 Minute L-Sit (Accumulated)
  • 35 GHD Sit-Ups

CrossFit East Indy: Workout of the Day for Saturday 4.21.18

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 2 Teams of 2 Teams of 2
0:00 to 5:00 – Group Warm-up
10:00 to 20:00
AMRAP 10: AMRAP 10: AMRAP 10:
~45 Double Unders ~30 Double Unders ~60 Single Unders
~10 Power Cleans 165/115 ~10 Power Cleans 135/95 ~10 Power Cleans 95/65 or less
*Partners Alternate Rounds *Partners Alternate Rounds *Partners Alternate Rounds
~Rest 5~ ~Rest 5~ ~Rest 5~
25:00 to 40:00
AMRAP 15 AMRAP 15 AMRAP 15
~12 Push Ups ~10 Push Ups ~10 Push Ups – modified
~9 Toes to Bar ~8 Toes to Bar ~8 BAMSU
~6 Deadlift 275/195 ~6 Deadlift 225/155 ~6 Deadlift 185/125 or less
 *Partners Alternate Rounds  *Partners Alternate Rounds  *Partners Alternate Rounds
~Rest 5~ ~Rest 5~ ~Rest 5~
45:00 to 60:00
AMRAP 15 AMRAP 15 AMRAP 15
~Run for Max Meters ~Run for Max Meters ~Run for Max Meters
*Partners alternate 400’s *Partners alternate 400’s *Partners alternate 300’s

CrossFit East Indy: Workout of the Day for Friday 4.20.18

CrossFit East Indy Community News – 

  • 4.21.18 → Festivus Games – Kathy
  • 5.19.18 → CF East Indy MAY-hem Comp – Strength In Our Streets Fundraiser
  • 5.28.18 → CrossFit East Indy 5th Annual Memorial Day Murph
  • 6.9.18 → CrossFit East Indy 5th Year Anniversary Party
  • 6.23.18 → Strength in Our Streets
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James, Bill, Lindsey, Kentrell, Dionna –  Who else?
  • Granite Games – Qualifier in June & July
  • Wodapalooza – Qualifier in September & 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 – 15:00 to 40:00

Bench Press – 4 sets of 5, ascending, find 5 rep max

-Superset with-

  • Strict Pull-ups – 5 sets of 5 reps, add weight or modify as needed
  • And/Or your choice of pulling skill work.  I.E. Muscle-up skill work/CTB/Rope Climb/Peg Board

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP3 AMRAP3 AMRAP3
~3 Ring or Bar Muscle-up ~2 CTB + 2 Ring Dips ~3 Pull-up or Mod + 2 mod dips
~6 Burpee over Dumbbell ~6 Burpee over Dumbbell ~6 Burpee over Dumbbell
~9 Alt Lunge 70/50 with DB/KB at side ~9 Alt Lunge 50/35 with DB/KB at side ~9 Alt Lunge 35/26 or less w/ DB/KB at side
Rest 1 minute. Repeat for 4 AMRAPS. Rest 1 minute. Repeat for 4 AMRAPS. Rest 1 minute. Repeat for 4 AMRAPS.

ACCESSORY/EXTRA – after class

  • 3×8 Bicep Curl
  • 3×8 Dip/Tricep work

 

 

CrossFit East Indy: Workout of the Day for Thursday 4.19.18

CrossFit East Indy Community News – 

  • 4.21.18 → Festivus Games – Kathy
  • 5.19.18 → CF East Indy MAY-hem Comp – Strength In Our Streets Fundraiser
  • 5.28.18 → CrossFit East Indy 5th Annual Memorial Day Murph
  • 6.9.18 → CrossFit East Indy 5th Year Anniversary Party
  • 6.23.18 → Strength in Our Streets
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James, Bill, Lindsey, Kentrell, Dionna –  Who else?
  • Granite Games – Qualifier in June & July
  • Wodapalooza – Qualifier in September & October 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- 0:00 to 5:00

Then:  5:00 to 10:00

2 rounds of:

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

STRENGTH – 10:00 to 40:00

  • Squat Snatch – 3 at 60%, 3 at 65%, 2 at 70%, 2 at 75%
  • Power Snatch – 3 at 70%, 3 at 75%, 2 at 80%
  • Squat Snatch – 2 at 60%, 2 at 70%, 2 at 75%, 1 at 80%, 1 at 85%, heavy single

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 3 AMRAP 3 AMRAP 3
~Run 500 or Row 600 ~Run 400 or Row 500 ~Run 300 or Row 400
~Max Wall Ball in the remaining time 30/20 ~Max Wall Ball in the remaining time 20/14 ~Max Wall Ball in the remaining time 14/10 or less
*Rest 2 minutes between rounds. *Rest 2 minutes between rounds. *Rest 2 minutes between rounds.
*Perform 3 AMRAPS *Perform 3 AMRAPS *Perform 3 AMRAPS

ACCESSORY – Do accessory from a day you missed, work on a weakness, or do strength or conditioning from another day.

 

 

CrossFit East Indy: Workout of the Day for Wednesday 4.18.18

CrossFit East Indy Community News – 

  • 4.21.18 → Festivus Games – Kathy
  • 5.19.18 → CF East Indy MAY-hem Comp – Strength In Our Streets Fundraiser
  • 5.28.18 → CrossFit East Indy 5th Annual Memorial Day Murph
  • 6.9.18 → CrossFit East Indy 5th Year Anniversary Party
  • 6.23.18 → Strength in Our Streets
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James, Bill, Lindsey, Kentrell, Dionna –  Who else?
  • Granite Games – Qualifier in June & July
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP –  0:00 to 5:00

  • Coach led warm up

STRENGTH – 5:00 to 25:00

  • Deadlift  – 5 sets of 3 reps with a 3 second pause at your upper shin
  • Ketttlebell/Dumbbell Romanian Deadlift – 3 sets of 12 reps each leg

CONDITIONING – 35:00 to 60:00

Level 3 Athletes(RX+) Level 1 Athletes(Scaled)
Level 2 Athletes(RX)
“Falkel”
AMRAP 25 AMRAP 25
~8 Handstand push-ups ~8 Handstand push-ups – modified
~8 Box jump, 30/24 ~8 Box jump, 24/20 or less
~15 foot Rope climb, 1 ascent ~8 Ring Rows or other mod
 *Parter if you’d like  *Parter if you’d like

 

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

 

CrossFit East Indy: Workout of the Day for Tuesday 4.17.18

CrossFit East Indy Community News – 

  • 4.21.18 → Festivus Games – Kathy
  • 5.19.18 → CF East Indy MAY-hem Comp – Strength In Our Streets Fundraiser
  • 5.28.18 → CrossFit East Indy 5th Annual Memorial Day Murph
  • 6.9.18 → CrossFit East Indy 5th Year Anniversary Party
  • 6.23.18 → Strength in Our Streets
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James, Bill, Lindsey, Kentrell, Dionna –  Who else?
  • Granite Games – Qualifier in June & July
  • Wodapalooza – Qualifier in September & October 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 Push Press
  • 5 Push Jerk
  • 5 Power Clean below the knees

STRENGTH – 10:00 to 40:00

  • Push Press – 5 reps at 70%, 5 reps at 75%, 3 at 80%, 2 sets of 3 at 80% – 15 min
  • Power Clean + Push Jerk – 10 sets at 1+1 at 75% – 15 min

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP15 AMRAP15 AMRAP15
Buy in – 50/40 Cal Row – Buy in Buy in – 50/40 Cal Row – Buy in Buy in – 40/30 Cal Row – Buy in
~Then~ ~Then~ ~Then~
As many rounds in the remaining time of: As many rounds in the remaining time of: As many rounds in the remaining time of:
~10 DB Hang Clean & Jerk 65/45 ~10 DB Hang Clean & Jerk 50/35 ~10 DB Hang Clean & Jerk 35/25 or less
~12 Toes to Bar ~10 Toes to Bar ~10 Hanging Knee Raise
~50 Double Unders ~35 Double Unders ~:60 of Double Unders or 60 Single Unders

ACCESSORY – after class

Strength

~Dumbbell Bench Press – 3 Sets of 6, Ascending HAP
~Dumbbell Row – 3 Sets of 6 each arm, Ascending HAP

Midline – Do yesterday’s if you didn’t have time to get it in

CrossFit East Indy: Workout of the Day for Monday 4.16.18

CrossFit East Indy Community News – 

  • 4.21.18 → Festivus Games – Kathy
  • 5.12.18 → CF East Indy MAY-hem Comp – Strength In Our Streets Fundraiser
  • 5.28.18 → CrossFit East Indy 5th Annual Memorial Day Murph
  • 6.9.18 → CrossFit East Indy 5th Year Anniversary Party
  • 6.23.18 → Strength in Our Streets
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James, Bill, Lindsey, Kentrell, Dionna –  Who else?
  • Granite Games – Qualifier in June & July
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class

WARM-UP –  0:00 to 05:00

  • Coach led Warm-up

SKILL – 5:00 to 10:00

  • Double Unders – skill work – then:
  • Hit a max set of unbroken Double Unders

STRENGTH – 10:00 to 40:00

  • Overhead Squat – 4 sets of 3 reps at 80, 85, 87 and 90%
  • Back Squat – 2 sets of 10 reps, HAP

CONDITIONING – 45:00 to 60:00

21-15-9, for time of: 21-15-9, for time of: 21-15-9, for time of:
~Front Squat 115/80 ~Front Squat 95/65 ~Front Squat 75/55 or less
~Lateral Burpee over bar ~Lateral Burpee over bar ~Lateral Burpee over bar
~CTB Pull-up ~Pull-ups ~Pull-ups modified
*15 minute cap *15 minute cap *15 minute cap

ACCESSORY – After Class

 

Not for time:

  • Pistols – 3 sets of 8 each leg – add weight as able or modify as needed
  • Side Lunge – 3 sets of 8 each leg –  add weight as able
  • Forward Lunge – 3 set of 8 each leg – add weight as able

Not For Time:

  • 21-18-15-12-9
  • GHD Sit-Ups
    *:15 Second L-Sit Hold after each set

CrossFit East Indy: Workout of the Day for Saturday 4.14.18

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 2 Teams of 2 Teams of 2
4 minutes on/2 minutes off: 4 minutes on/2 minutes off: 4 minutes on/2 minutes off:
1) Max Tire Flip 330lb w/ 60 DU every 10 flips 1) Max Tire Flip 330lb w/ 40 DU every 10 flips 1) Max Tire Flip 150lb w/ :60 of DU every 10 flips
*Score is Max tire flips *Score is Max tire flips *Score is Max tire flips
2) Sand Bag Carry 70/70 2) Sand Bag Carry 70/70 2) Sand Bag Carry 40/40
*Score is Max 100 Feet lengths *Score is Max 100 Feet lengths *Score is Max 100 Feet lengths
3) Yoke Carry – 325/245(yoke weighs 185) 3) Yoke Carry – 245/185 3) Yoke Carry or Farmers Carry as needed
*Score is Max 50 Feet lengths *Score is Max 50 Feet lengths *Score is Max 50 Feet lengths
4) Sled Pull – 45/35 on sled 4) Sled Pull – 25/15 on sled 4) Sled Pull – naked sled(weighs 100)
*Score is Max 50 Feet lengths *Score is Max 50 Feet lengths *Score is Max 50 Feet lengths
5) Sled Push – 90/70 on sled 5) Sled Push – 70/50 on sled 5) Sled Push – naked sled
*Score is Max 50 Feet lengths *Score is Max 50 Feet lengths *Score is Max 50 Feet lengths
6) Burpee D-Ball over bar – 150/100 6) Burpee D-Ball over bar – 100/70 6) Burpee D-Ball over bar – 70/50 or less
*Score is Max DB over Bar
7) KB Front Rack Walking Lunge 53/35(2) 7) KB Front Rack Walking Lunge 35/26(2) 7) KB Walking Lunge 26/18 or less anyway
*Score is total feet *Score is total feet *Score is total feet
8) Handstand Walk 8) Shoulder touch in HSH 8) Shoulder touch in Plank
*Score is total feet *Score is total feet *Score is total feet

CrossFit East Indy: Workout of the Day for Friday 4.13.18

CrossFit East Indy Community News – 

  • 4.21.18 → Festivus Games – Kathy
  • 5.19.18 → CF East Indy MAY-hem Comp – Strength In Our Streets Fundraiser
  • 5.28.18 → CrossFit East Indy 5th Annual Memorial Day Murph
  • 6.9.18 → CrossFit East Indy 5th Year Anniversary Party
  • 6.23.18 → Strength in Our Streets
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James, Bill, Lindsey, Kentrell, Dionna –  Who else?
  • Granite Games – Qualifier in June & July
  • Wodapalooza – Qualifier in September & 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 – 15:00 to 40:00

Bench Press – 3 sets of 6, ascending, find 6 rep max

-Superset with-

  • Strict Pull-ups – 5 sets of 5 reps, add weight or modify as needed
  • And/Or your choice of pulling skill work.  I.E. Muscle-up skill work/CTB/Rope Climb/Peg Board

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
5 rounds for time of: 5 rounds for time of: 5 rounds for time of:
~9 Deadlifts 135/95 ~9 Deadlifts 115/80 ~9 Deadlifts 95/65 or less
~6 Hang Power Snatch 135/95 ~6 Hang Power Snatch 115/80 ~6 Hang Power Snatch 95/65 or less
~3 Overhead Squats 135/95 ~3 Overhead Squats 115/80 ~3 Overhead Squats 95/65 or less
 *15 minute cap  *15 minute cap  *15 minute cap

ACCESSORY/EXTRA – after class

  • 3×10 Bicep Curl
  • 3×10 Dip