Saturday 4.14.18

Partner WOD

9am and 11am

“Artie Stevens”

AMRAP 29
5 rounds
minute 1: wall balls 20/14
minute 2: toes-to-bars
minute 3: box jumps 24/20
minute 4: push presses 75/55
minute 5: row for cals
minute 6: rest

This “Artie Stevens” Memorial WOD was designed by Naptown Fitness (Indianapolis, IN, USA) as a tribute to the man who they described as the epicenter of the local CrossFit, fitness, and health revolution in Indianapolis. Artie died suddenly on November 3, 2017. Naptown Fitness hosted an event, first bringing athletes together to remember Artie with this WOD, about three weeks later on November 28.

“Arthur “Artie” Stevens IV was the owner of Indy’s Kitchen, Artie’s Paleo On The Go, and Artie’s On Central. Every day he strived to make days better with his vision of Artie’s Paleo On The Go. He connected with over 50 different fitness facilities and impacted even more lives. To honor his legacy we ask that you help provide for the future of his children.”

Benchmark WOD

10am

“Maupin”

4 Rounds for Time
800m Run
49 Push-Ups
49 Sit-Ups
49 Air Squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Wednesday 4.4.18

you got this GIF

MOBILITY

upper back/lats foam rolling 3 min
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

Team WOD

teams of 3
AMRAP 7
50 push press 115/80
50 push press 135/95
AMRAP push press 155/105

rest 3 mins

AMRAP 7
50 back squats 135/95
50 back squats 155/105
AMRAP back squats 185/135

rest 3 mins

AMRAP 7
50 hang power cleans 115/80
50 hang power cleans 135/95
AMRAP hang power cleans 155/105

Teammates will have 7 mins to get through two sets of 50 reps of a barbell movement followed by as many reps as possible with the final barbell in the remaining time. The team score is reps with the final weight. Teammates will ideally share one barbell, changing the weights between each set. However, teams can have multiple bars if one or more teammates needs to use a different weight. The only movement that comes from the rack will be the back squat.

Thursday 2.8.18

Image result for crossfit PR meme

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

Choose your own adventure today. Pick a lift, find your 1RM, maybe get a PR! Then choose one gymnastics movement and test your max. Feel free to choose an optional gymnastics movement that suits your skill level. And finally, a short conditioning piece to really test your mettle. How fast can you go?

weightlifting
pick one
15 min to establish
1RM deadlift
1RM push press
1RM back squat
1RM thruster

gymnastics
pick one
10 min to establish
max strict pull-ups in 2 min
max chest-to-bar pull-ups in 2 min
max toes-to-bar in 2 min
max handstand push-ups in 2 min
max ring dips in 2 min

conditioning
for time
400m run
500m row

Tuesday 1.9.18

Related image

Compare your score today with your score from 11/13/17

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

“Dirty 30”
for time
30 box jumps 24/20
30 chest-to-bar pull-ups
30 KB swings 53/35
30 front squats 115/80
30 toes-to-bar
30 push press 115/80
30 deadlifts 115/80
30 wall balls 20/14
30 burpees
30 double-unders

Having fun today with a scaled up version of the classic benchmark workout, “Dirty 30”. Enjoy.

Tuesday 1.2.18

Related image

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
barbell press and stretch x 10 reps

WOD

27-21-15-9
wall balls 20/14
KB swings 53/35
box jumps 24/20
push press 75/55
calorie row

This workout features the same movements as the benchmark workout “Fight Gone Bad”. Today, the reps are set instead of the time and the rest period is taken out. The weight on the barbell should be light.

Saturday 12.23.17

Related image

Wear some red and green today athletes!! Let’s get into the Christmas spirit! 

Partner WOD

9am and 11am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”. Partners alternate and perform all reps.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Benchmark WOD

10am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Thursday 12.14.17

Image result for crossfit christmas party

HOLIDAY HANGOUT

Don’t forget! We are hanging out at Zoiglhaus Brewing this Saturday night from 7pm and onwards. Partners welcome. The more the merrier! Dress to impress!

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
barbell press and stretch x 10 reps

STRENGTH

push press

3 x 9 @ 70%

WOD

tabata x 4
KB swings 53/35
row (cals)
abmat sit-ups
shuttle sprints

In this Tabata workout, athletes will alternate between 20 secs of work and 10 secs of rest for 8 rounds on each movement. This means athletes will complete all 8 rounds of KB swings before moving on to all 8 rounds of rowing and so on. For the shuttle sprints, stop where you are at the end of each 20 secs and continue on from that point. Each movement is scored separately, with the score being the total amount of reps across the 8 rounds.