More WOD’s and Fundamentals of CrossFit

Monday 1/28

AM Crew did 100 m row, 10 Hang Snatch, 200 m row, 20 hang snatch, 300 m row, 30 hang snatch, 400 m row, 40 hang snatch, 500 m row 50 hang snatch for time.  I did this in 21:20.

PM Crew did 10 snatch (1 arm 5 on each arm), 10 jumping Pullups, 10 box Jumps, then 20, 20, 20, 30,30,30, 40,40,40, 50,50,50 for time.  We had a good crew for this workout.  Great job to everyone.

Tuesday was a heavy lift day for us.  We did some heavy Push Jerk’s. 7×3.  I finished at 245 for 3.  We then decided to go outside and pick our massive telephone poles and a large tire.  Good times.


AM Crew did 10 ring pushups, 10 Squats, 10 double unders as many rounds as possible in 20 minutes.  I finished 18 rounds.

PM Crew did 15 pushups, 10 squats, 10 double unders as many rounds as possible in 20 minutes.

February 10, at 1:00 pm we will have a Fundamentals of CrossFit class.  It will be free to all current members and $10 for any guest wanting to participate.  We will cover basic CrossFit exercises and methodology.  Vince and I will teach the class, and it should be a great time.  Plan on attending if you can.

5 Responses to “More WOD’s and Fundamentals of CrossFit”

  1. Debbie says:

    Monday 1/28 29:50

    Wednesday 1/30 9 2/3 rounds, double unders take me longer than single jumps, I know that doesn’t seem right, but I can do 30 single jumps without stopping. As for double unders I’m able to do a single then double then single then double then single then double that’s about as far as I get before I miss, then it’s pretty much 1 double at a time each time resetting. But I’m getting a little bit better each time we have double unders.

  2. The Joe says:

    Happy Birthday SHOK/IndyCrossfit!!

    Your present is in route…

  3. Sarah says:

    Mon 14:48
    Wed 14 Rounds
    Happy Birthday IndyCrossfit!!

  4. Sarah says:

    Actually it was Fri that was 14:48….can’t remember Mon’s time 🙂

  5. Drew says:

    Monday 1/28: 21:??
    Tuesday 1/29: Push Press – 205×3, picked both telephone poles. Good times!
    Wednesday 1/30: 18 2/3 rounds!!! Thanks for the motivation, Dennis!
    Thursday 1/31: Box Squats – 205×5
    Friday 2/1: 20:16… Manmakers hit me hard. Rx: Ibuprofen & Ice.

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