The WOD for 1.31.13 is…

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“Shattered”

 

3 Rounds
30 Push Ups
15 Deadlifts 225/155

Before and After each round perform 25 Box Jumps (24/20). So the complete workout will look like this

25 Box Jumps
30 Push Ups
15 Deadlifts
25 Box Jumps
30 Push Ups
15 Deadlifts
25 Box Jumps
30 Push Ups
15 Deadlifts
25 Box Jumps

The WOD for 1.26.13 is…

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“Moore”

20 Minute AMRAP

1 Rope Ascent (15 ft)
Run 400 M
Max Rep Handstand Push Ups

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him.

He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

The WOD for 1.24.12 is…

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“Hold Strong”
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
Ring Dips

Between each round perform 20 Double Unders

Hey guys! We will be hosting ANOTHER INTRO TO CROSSFIT class THIS SATURDAY at 11 AM. If you have anyone you know that has been curious about CrossFit, or if they were not able to make the last one, please bring them in.

We will have a short discussion about what exactly CrossFit is, why it works, and what to expect. We will then have a question and answer session, followed by a short workout (optional but encouraged).

We hope to see you guys there!

The WOD for 1.23.13 is…

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35 Air Squats
30 Sit Ups
25 Push Ups
20 Push Press 65/45
15 Jumps over the Bar 24/20
10 Burpees
Run 400 Meters

 

* Perform the workout in “Pyramid Style.” This is accomplished by performing a movement, then restarting at the top of the “pyramid” to move onto the next movement. 

 

It will look something like this:

35 Air Squats
Then
35 Air Squats 
30 Sit Ups
Then
35 Air Squats
30 Sit Ups
25 Push Ups

And so on.