WOD 2.28.13 Thursday

Sign up for the Reebok CrossFit Games Open! Every Wednesday night between March 6 – April 7 a new WOD will be released. We will be performing these 5 WODs every Thursday in the classes. Sign up and have fun!

10 min EMOM
3 Front squats, 70% (from ground)

3 rounds for time:
30 Hang Power Snatch, 75/55
30 Wallball, 20/14

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WOD 2.27.13 Wednesday

Behind neck jerk
3 x 1 (75%)
2 x 1 (80%)

Push Press
1 x 5 (85%)
2 x 5 (80%)
1 x 5 (85%)

4 rounds for time of:
3 Rope Ascents
15 Ring Dips
30 Box jumps, 24″/20″

“Fitness Conditioning”
15 min amrap
5 K2C
10 HR push-ups
15 Low box jumps

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Patrick Schooley with Fishers linebacker Matt VanHoosen, the 2013 Terry Courage Award recipient from the National Football Foundation

WOD 2.26.13 Tuesday

3 x 10 Strict T2B
3 x 10 Glute-Ham Raise
5 x 1 Turkish Get-up

20 min EMOM
Odd: 1 Deadlift, 80%
Even: 6 Bar-Facing Burpees
– goal is to perform a burpee broad jump over the bar

1K Recovery Row

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WOD 2.25.13 Monday

Please welcome Elyse Merchant to the Indy North Coaching Staff.  Elyse has great coaching experience and played a valuable role in building the membership and community at our Reebok CrossFit FINL affiliate.  She is a highly skilled athlete with a great personality.  We are excited to have her at Indy North and RCFINL.  You can read more about Elyse in our Coaches section.

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Back Squat
1 x 6 (65%)
1 x 6 (75%)
1 x 6 (80%)

For time: (22 min cap)
50 Back squats, 135/95
40 Pull-ups
30 STO, 135/95

50 Front squats, 85/65
40 Pull-ups
30 STO, 85/65

50 Overhead squats, 65/45
40 Pull-ups
30 STO, 65/45

“Fitness Conditioning”
3 rounds for time of:
20 Back squats, 115/75
15 Pull-ups
20 Double unders
– sub 40 singles