CrossFit East Indy: Workout of the Day for Saturday 4.13.19

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
In Teams of 3, 30:00 Time Cap:In Teams of 3, 30:00 Time Cap:
~100 Pull-Ups~100 Pull-Ups – modified
~100 Overhead Squats (75/55)~100 Overhead Squats 45/35
~80 Box Jump Overs (24″/20″)~80 Box Jump Overs 20/16 or less
~80 Thrusters (95/65)~80 Thrusters 75/55 or less
~60 Toes to Bar~60 Hanging knee raise
~60 Front Squats (115/80)~60 Front Squats 95/65 or less
~40 Burpee Box Jump Overs (24″/20″)~40 Burpee Box Jump Overs 20/16 or less
~40 Clusters (135/95)~40 Clusters 115/80 or less
Teams of 2 – 70, 70, 50, 50, 40, 40, 30, 30Teams of 2 – 70, 70, 50, 50, 40, 40, 30, 30

CrossFit East Indy: Workout of the Day for Friday 4.12.19

CrossFit East Indy Community News –

  • 4.3.19 to 4.8.19 – Rogue Invitational Qualifier
  • 4.13.19 – Age Group Invitational – All our members over 35!
  • 4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
  • 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • 10.1.19 – CrossFit Open
  • 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 08:00

AMRAP 4

  • :30 Bike/Row/Ski
  • 10 Push-ups
  • 10 Good Mornings

Then, Stretching warm up – Coach led

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

STRENGTH/SKILL/GYMNASTICS – 10:00 to 40:00D

3 Sets:
~10 Romanian Deadlifts, Building
~30 Weighted Sit-ups
~100′ Single Dumbell Overhead Walking Lunge, 25’x4, switch as needed
~10 Bench Press, heavy as possible

  • Warm up Deadlift to 72%
  • 0:00 – 3 reps at 72%
  • 2:00 – 1 rep at 79%
  • 4:00 – 3 rep at 72%
  • 6:00 – 1 rep at 84%
  • 8:00 – 3 rep at 72%
  • 10:00 – 1 rep 89%

CONDITIONING – 42:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 3AMRAP 3AMRAP 3
~6 Power Clean 165/115~6 Power Clean 135/95~6 Power Clean 115/80 or less
~9 Push-Ups~9 Push-Ups~9 Push-Ups – axle bar or box
~12 Air Squats~12 Air Squats~12 Air Squats
*Complete 5 AMRAPS*Complete 5 AMRAPS*Complete 5 AMRAPS
*1 minute rest between AMRAPS*1 minute rest between AMRAPS*1 minute rest between AMRAPS

CrossFit East Indy: Workout of the Day for Thursday 4.11.19

CrossFit East Indy Community News –

  • 4.13.19 – Age Group Invitational – All our members over 35!
  • 4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
  • 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • 10.1.19 – CrossFit Open
  • 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
  • Banded Arm Extension, 1:00 each side

WARM-UP – 0:00 to 10:00

0:00 to 04:00

AMRAP 4

  • 5 Box Jumps
  • 5 Russian Kettlebell Swings
  • 5 PVC Overhead Squats

Then, Stretching warm up – Coach led

STRENGTH/SKILL/GYMNASTICS – 8:00 to 15:00

STRENGTH – 15:00 to 40:00

Barbell Warm-up – 2 rounds:

  • 5 Overhead Squats
  • 5 Muscle Snatch from above the knee
  • 5 Halting Power Snatch at knee for 2 seconds
  • 5 Power Snatch from Below the knee

Muscle Snatch – On the Minute for 5 sets – 5 Muscle Snatch from above the knee. 35% to 45% of 1RM Power Snatch

Power Snatch

  • 0:00 – 1 Halting Power Snatch(2 sec at knee) + 1 Power Snatch – 60% of 1RM Power Snatch
  • 1:30 – 1 Halting Power Snatch(2 sec at knee) + 1 Power Snatch – 63% of 1RM Power Snatch
  • 3:00 – 1 Halting Power Snatch(2 sec at knee) + 1 Power Snatch – 66% of 1RM Power Snatch
  • 4:30 – 1 Halting Power Snatch(2 sec at knee) + 1 Power Snatch – 68% of 1RM Power Snatch
  • 6:00 – 1 Power Snatch at 72%
  • 7:30 – 1 Power Snatch at 76%
  • 9:00 – 1 Power Snatch at 80%
  • 10:30 – 1 Power Snatch at 84%
  • 12:00 – 1 Power Snatch at 84% +
  • 13:30 – 1 Power Snatch at 84% +

*Not touch and go. Do singles for first 4 sets.

CONDITIONING – 45:00 to 60:00

Teams of 2 –

  • Run – 3200 meters. Switch every 400.

Or/And

  • Bike – Max calories in 15 minutes. Share as desired.

ACCESSORY – After Class

~ROMWOD

CrossFit East Indy: Workout of the Day for Wednesday 4.10.19

CrossFit East Indy Community News –

  • 4.3.19 to 4.8.19 – Rogue Invitational Qualifier
  • 4.13.19 – Age Group Invitational – All our members over 35!
  • 4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
  • 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • 10.1.19 – CrossFit Open
  • 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
  • Banded Arm Extension, 1:00 each side

WARM-UP – 0:00 to 8:00

0:00 to 03:00

AMRAP 3

  • 10 Banded Pull aparts
  • 50 foot side shuffle
  • 10 Push ups
  • 50 foot side shuffle

STRENGTH/SKILL/GYMNASTICS – 8:00 to 15:00

Inverted Skill Work – Handstand Walk

~Kick up on wall
~Toes on wall handstand
~Nose and toes to Wall
~Nose and toes to wall moving down the wall
~Nose and toes to wall into free standing handstand
~Free standing handstand hold in square
~Handstand Walk
~Handstand Walk around obstacles and over plates

STRENGTH – 20:00 to 40:00

Jerk Drive – Every 2 minutes
~5 Sets of 3 Reps, 70%, 70%, 78%, 85%, 90% of Split Jerk

Push Press – Every 2 minutes
~4 Sets of 6 Repetitions, 73%, 75%, 77%, 79% of estimated 1RM Push Press

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
3 Rounds for time:3 Rounds for time:3 Rounds for time:
~12 Deadlift 275/195~12 Deadlift 225/155~12 Deadlift 185/125
~20 Chest to Bar Pull-Ups~10 CTB and 10 Pull-Ups~20 Pull-Ups or modified Pull-ups
~50 Double-Unders~35 Double-Unders~1:00 of Double-Unders or 60 Single Unders
*Goal:  sub 10:00*Goal:  sub 10:00*Goal:  sub 10:00
*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 – After Class

~ROMWOD

CrossFit East Indy: Workout of the Day for Tuesday 4.9.19

CrossFit East Indy Community News –

  • 4.3.19 to 4.8.19 – Rogue Invitational Qualifier
  • 4.13.19 – Age Group Invitational – Scott W. and Kevin A.
  • 4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
  • 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • 10.1.19 – CrossFit Open
  • 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 08:00

AMRAP 4

  • 1 Minute Bike/Row/Ski
  • 5 Push Press 45/35/15
  • 5 Hang Power Clean 45/35/15

Then, Stretching warm up – Coach led

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

STRENGTH/SKILL/GYMNASTICS – 8:00 to 15:00

5 Rounds of:

  • 5 Strict Handstand Push Ups, Deficit if able, modify as needed
  • 5 Strict Pull-ups, add weight or modify as needed

15:00 to 20:00 – 2 rounds:

  • 5 High Hang Squat Clean
  • 5 Hang Squat Clean from Above the knee
  • 5 Front Squat

20:00 to 30:00 – On the 1:30 x 7 Rounds:
~1 High Hang Squat Clean
~1 Hang Squat Clean from above the knee
~1 Front Squat

*Building with each complex

30:00 to 40:00 – Every 2 Minutes – Pausing Front Squat + Split Jerk
5 Sets, resting as needed between:
~1 Pausing Front Squat (5sec in bottom)
~1 Jerk – Split or Push

*Building, start at 60%. Perform from Rack.

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
5 Rounds:5 Rounds:5 Rounds:
~12 Power Cleans 165/115~10 Power Cleans (135/95)~8 Power Cleans 115/80 or less
~12 Bar-Facing Burpees~10 Bar-Facing Burpees~8 Bar-Facing Burpees
*Goal:  sub 10:00*Goal:  sub 10:00*Goal:  sub 10:00
*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 – After Class

ROMWOD

CrossFit East Indy: Workout of the Day for Monday 4.8.19

CrossFit East Indy Community News –

  • 4.3.19 to 4.8.19 – Rogue Invitational Qualifier
  • 4.13.19 – Age Group Invitational – All our members over 35!
  • 4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
  • 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • CrossFit Open – October 2019
  • 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
  • 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 08:00

0:00 to 03:00

AMRAP 3

  • 7 Push ups
  • 7 Air Squat
  • 7 Pull up or ring row

Then, Stretching warm up – Coach led

SKILL/CORE/GYMNASTICS – 8:00 to 25:00

3 rounds of:

  • 16 KB Front Rack Reverse Lunges
  • 8 Strict Toes to Bar or hang knee raise
  • 16 Barbell Good Mornings,
  • 8 Strict Toes to Bar or hang knee raise
  • Warm up Back Squat to 67%

*Aim is to build upon the weight used last week on the lunges.

STRENGTH – 25:00 to 40:00

Back Squat – Every 2 minutes.

  • 6 Reps @ 67%
  • 3 Reps @ 72%
  • 6 Reps @ 67%
  • 3 Reps @ 77%
  • 6 Reps @ 67%
  • 3 Reps @ 82%

CONDITIONING  – 45:00 to 60:00

3 Rounds:
~1:00 Max Calorie Row
~1:00 Max Calorie Assault Bike
~300 Meter Sprint
*Rounds begin at 0:00, 6:00, and 12:00
*Score is total row + bike, and 3 sprints added together scored separately

ACCESSORY – After Class

  • ROMWOD

CrossFit East Indy: Workout of the Day for Saturday 4.6.19

Warm up – 0:00 to 10:00
15:00 to 25:00
Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
AMRAP 10AMRAP 10AMRAP 10
~toes-bar~toes-bar~Hanging knee raise
~kb hang clean & press(1 each side) 53/35~kb hang clean & press(1 each side) 53/35~kb hang clean & press(1 each side) 35/26 or less
~25′ shuttle runs(down and back)~25′ shuttle runs(down and back)~25′ shuttle runs(down and back)
2, 2, 22, 2, 22, 2, 2
4, 4, 44, 4, 44, 4, 4
6,6,66,6,66,6,6
8,8,88,8,88,8,8
*Continue of 10 minutes*Continue of 10 minutes*Continue of 10 minutes
*Share reps as desired*Share reps as desired*Share reps as desired
* 1 partner must hold a KB, handle facing up, in a front rack goblet position, while other partner works to accomplish reps.* 1 partner must hold a KB, handle facing up, in a front rack goblet position, while other partner works to accomplish reps.* 1 partner must hold a KB, handle facing up, in a front rack goblet position, while other partner works to accomplish reps.
30:00 to 40:0030:00 to 40:0030:00 to 40:00
~10 minutes to fing 3 rep max Back Squat~10 minutes to fing 3 rep max Back Squat~10 minutes to fing 3 rep max Back Squat
45:00 to 55:00
Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
Alternating – Every Minute on the Minute for 10 minutes:Alternating – Every Minute on the Minute for 10 minutes:Alternating – Every Minute on the Minute for 10 minutes:
~Partner 1 – 8 burpee box jump overs~Partner 1 – 8 burpee box jump overs~Partner 1 – :30 sec Burpee BJO
~Partner 2 – Max Cal Bike~Partner 2 – Max Cal Bike~Partner 2 – Max Cal Ski
*Switch on the miniute.  *Switch on the miniute.  *Switch on the miniute.
*Score is total cal at end of 10 minutes*Score is total cal at end of 10 minutes*Score is total cal at end of 10 minutes

CrossFit East Indy: Workout of the Day for Friday 4.5.19

CrossFit East Indy Community News –

  • 4.3.19 to 4.8.19 – Rogue Invitational Qualifier
  • 4.13.19 – Age Group Invitational – All our members over 35!
  • 4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
  • 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • 10.1.19 – CrossFit Open
  • 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 08:00

AMRAP 4

  • :40 Bike/Row/Ski
  • 10 Push-ups
  • 10 Good Mornings

Then, Stretching warm up – Coach led

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

STRENGTH/SKILL/GYMNASTICS – 10:00 to 40:00D

  • Warm up deadlift to 70%+ 1 RM
  • 0:00 – 3 reps
  • 2:00 – 1 rep
  • 4:00 – 3 rep
  • 6:00 – 1 rep
  • 8:00 – 3 rep
  • 10:00 – 1 rep
  • 12:00 rest
  • 14:00 – 10 rep

*Hit a heavy 3, hit a heavy single, hit a heavy 10

3 Sets:
~12 Romanian Deadlifts, heavy as possible
~24 GHD Sit-Ups
~100m Front Rack KB Carry
~10 Bench Press, heavy as possible

CONDITIONING – 45:00 to 60:00

“Marco”

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
3 rounds for time of:3 rounds for time of:
~21 pull-ups~21 pull-ups – modifies
~15 handstand push-ups~15 handstand push-ups – modified
~9 thrusters, 135/95~9 thrusters, 115/80 or less
*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.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

ACCESSORY – After Class

ROMWOD

CrossFit East Indy: Workout of the Day for Thursday 4.4.19

CrossFit East Indy Community News –

  • 4.3.19 to 4.8.19 – Rogue Invitational Qualifier
  • 4.13.19 – Age Group Invitational – All our members over 35!
  • 4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
  • 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • 10.1.19 – CrossFit Open
  • 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
  • Banded Arm Extension, 1:00 each side

WARM-UP – 0:00 to 10:00

0:00 to 04:00

AMRAP 4

  • 5 Box Jumps
  • 5 Russian Kettlebell Swings
  • 5 PVC Overhead Squats

Then, Stretching warm up – Coach led

STRENGTH/SKILL/GYMNASTICS – 8:00 to 15:00

Inverted Skill Work – Handstand Walk

~Kick up on wall
~Toes on wall handstand
~Nose and toes to Wall
~Nose and toes to wall moving down the wall
~Nose and toes to wall into free standing handstand
~Free standing handstand hold in square
~Handstand Walk
~Handstand Walk around obstacles and over plates

STRENGTH – 15:00 to 40:00

Barbell Warm-up – 2 rounds:

  • 5 Overhead Squats
  • 5 Snatch Pull/Shrug
  • 5 Hang Squat Snatch from Above the Knee
  • 5 Hang Squat Snatch from Below the Knee

Squat Snatch

  • 0:00 – 1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch
  • 1:00 – 1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch
  • 2:00 – 1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch
  • 3:00 – Rest
  • 4:00 – 1 Squat Snatch
  • 5:00 – 1 Squat Snatch
  • 6:00 – 1 Squat Snatch
  • 7:00 – Rest
  • 8:00 – 1 Squat Snatch
  • 9:00 – 1 Squat Snatch
  • 10:00 – 1 Squat Snatch
  • 11:00 – Rest
  • Off the clock, three singles ranging from 77-87%.

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
:40 on, :20 off for 4 rounds::40 on, :20 off for 4 rounds:
~Toes to Rings~Hanging knee raise on Rings
~Bike~Bike
~D Ball GTOS 100/70~D Ball GTOS 70/50 or less

ACCESSORY – After Class

~ROMWOD

CrossFit East Indy: Workout of the Day for Wednesday 4.3.19

CrossFit East Indy Community News –

  • 4.3.19 to 4.8.19 – Rogue Invitational Qualifier
  • 4.13.19 – Age Group Invitational – All our members over 35!
  • 4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
  • 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • 10.1.19 – CrossFit Open
  • 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
  • Banded Arm Extension, 1:00 each side

WARM-UP – 0:00 to 10:00

0:00 to 03:00

AMRAP 4

  • 10 Banded Pull aparts
  • 50 foot side shuffle
  • 10 Push ups
  • 50 foot side shuffle

Then, Stretching warm up – Coach led

STRENGTH – 15:00 to 35:00

Jerk Drive – Every 2 minutes
~5 Sets of 3 Reps, ascending

Push Press – Every 2 minutes
~4 Sets of 6 Repetitions, ascending

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
AMRAP 20AMRAP 20AMRAP 20
~200 m Sprint~200 m Sprint~150 m Sprint
~200 m Sprint~200 m Sprint~150 m Sprint
~10 Push Jerks 185/125~10 Push Jerks 155/105~10 Push Jerks 115/80 or less
~10 Push Jerks 185/125~10 Push Jerks 155/105~10 Push Jerks 115/80 or less
~200 m Sprint~200 m Sprint~150 m Sprint
~200 m Sprint~200 m Sprint~150 m Sprint
~7 Bar Muscle-ups~12 CTB, 3 CTB = 1 BMU~12 Pull-ups or mod pu
~7 Bar Muscle-ups~12 CTB, 3 CTB = 1 BMU~12 Pull-ups or mod pu
~200 m Sprint~200 m Sprint~150 m Sprint
~200 m Sprint~200 m Sprint~150 m Sprint
~20 Push-ups~14 Push-ups~14 Push-ups – on axle bar or box
~20 Push-ups~14 Push-ups~14 Push-ups – on axle bar or box
~200 m Sprint~200 m Sprint~150 m Sprint
~200 m Sprint~200 m Sprint~150 m Sprint
~10 Deadlift 275/185~10 Deadlift 225/155~10 Deadlift 185/125 or less
~10 Deadlift 275/185~10 Deadlift 225/155~10 Deadlift 185/125 or less
*Partners alternate*Partners alternate*Partners alternate

ACCESSORY – After Class

~ROMWOD