WOD 9.30.11 Friday

We are not having the Oly Class on Saturday morning this week.  We will be at the Life as Rx’d tour competition at CrossFit Freedom.
Saturday Class Schedule:
9 am On-Ramp Class and Open Gym 

The Indy North/Reebok Dragon tees are in! 

For time:
50 Wall ball shots, 20#/14#
40 Bar-facing burpees
300 ft Overhead walking lunge, 45#/25#
20 Power Cleans, 165#/110#
10 Handstand push-ups

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WOD 9.29.11 Thursday

2-2-1-1-1 Back Squat

For time:
30 Back squats @ 70% 1RM

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WOD 9.28.11 Wednesday

The 2011 Reebok CrossFit Games continues tonight from 11 pm – 1 am EDT on ESPN2 after baseball!

Complete 3 rounds for time of:
Run 400 meters
15 Kettlebell swings, 70#/53#
120#/80# Push press, 10 reps

core work: 50 GH Sit-ups, 50 Hip ext

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Congratulations to Maurice Brown and Kevin Armantrout! They are the winners of the “45-Day Team Paleo Challenge” and $1500. They were the only team to score in the top 10 in all nine categories. Maurice lost 28.5 lbs which was more than 28 of the 31 other teams.


WOD 9.27.11 Tuesday

2-2-1-1-1 Deadlift

compare to 7/28/11

Complete as many rounds as possible in 12 min of:
9 Pull-ups
15 Squats
21 Double unders

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