WOD 4.30.11 Saturday

Saturday class schedule:
9 am On-Ramp Class + Open Gym
10 am – 12:30 pm Reebok CrossFit Games Open WOD 11.6

CrossFit Indy North will be hosting an Open Sectional Competition today for all athletes who wish to have their scores validated for WOD 11.6.  You will need to be at the box by 9:30 am to register.  The event will start at precisely 10:00 am and finish at 12:30 pm.  We anticipate upwards of 50 athletes so we will be running heats.  There is NO charge to participate in this event.  You will need to be judged by one of our coaches and have your workout videotaped.  We will then review the video before you get your official time to submit to the Games site.  An email will be sent to Bryn Jafri to validate your score.  All spectators are welcome and encouraged to come cheer on their athletes!!

Complete as many reps as possible in 7 minutes of the following rep scheme:
100#/65# Thruster, 3 reps
3 Chest to bar Pull-ups
  Thruster, 6 reps
6 Chest to bar Pull-ups
Thruster, 9 reps
9 Chest to bar Pull-ups
Thruster, 12 reps
12 Chest to bar Pull-ups
Thruster, 15 reps
15 Chest to bar Pull-ups
Thruster, 18 reps
18 Chest to bar Pull-ups
Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


WOD 4.29.11 Friday

12 x 2 Push Press @ 65% of 1RM
– rest 45 seconds between rounds

then…

“Moore”

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed for each round to comments.

HeroDavidMooreMedalOfValor_th.jpg

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.

WOD 4.28.11 Thursday

Complete as many rounds and reps as possible in 3 min of:
115#/75# Power Snatch, 3 reps
6 Burpees
9 Box jumps, 24″/20″
– Rest 1 minute and repeat 5 rounds

post total reps to comments

WOD 4.27.11 Wednesday

We will be validating Reebok CrossFit Games Open WOD 11.6 today from 12 – 1 pm.  Please arrive by 11:30 am to register and warm-up.

2011 Reebok CrossFit Games Open WOD 11.5
Complete as many rounds and reps in 20 minutes of:
145#/100# Power clean, 5 reps
10 Toes to bar
15 Wallball shots, 20#/14#

post rounds completed to comments