Tuesday, November 29, 2016

2016-11-29 Upstairs

Tuesday, November 29th, 2016
Meet upstairs at 1610

Warm up:
2 Rounds

12 hand release pushups
12 walking lunges
12 squats
12 superman
12 med ball deadlifts
Run once around the atrim

WOD:
4 Rounds

15 Deadlift
20 situps
25 kbs 

Thursday, November 17, 2016

2016-11-17 Man makers and thrusters (upstairs)

Thursday, November 17th, 206
Meet upstairs at 1610

Warmup:
2 Rounds
10 Jumping squats
10 Push ups
10 Situps
10 PVC pass throughs

WOD:
1-10 Ascending man makers
10-1 Descending bar only thrusters

Wednesday, November 16, 2016

2016-11-16 Karrin's Carry

The second workout in our CrossFit Indomitable "signature series." (The first was "Undersheriff Hellington.") This one was designed by Karrin for your enjoyment.

WARMUP:
PVC

WOD:
• 5 complete circuits of the building, with weight (carry kettlebell, medicine ball, or barbell[s], or wear weight vest while running)
• On each loop of the building, stop at the parking-lot gym and do 10 situps. Also stop at the 4th-floor gym and do 10 situps.

BUYOUT:
25 pushups.

Monday, November 14, 2016

2016-11-14 AMRAP 15 minute downstairs

Monday, November 14th, 2016
Meet downstairs

PVC stretch
200 single unders
Deadlift 5-3-2

15 Minute AMRAP

10 Push press 115/75
10 KBS 53/35
10 Box jumps

Wednesday, November 9, 2016

2016-11-09 "SEVENS' Downstairs

Wednesday, November 9th, 2016
Meet downstairs at 1610

PVC warm up
10 superman
10 slow squats
Hold in plank for one minute

WOD:
7 round of the following

7 Deadlifts
7 Burpees
7 KBS
7 Situps
7 Pushups
7 Box jumps
7 Toes to bar

Monday, November 7, 2016

2016-11-07 Downstairs AMRAP

Monday, November 7th, 2016
Meet downstairs at 1610

WARMUP:
3 Rounds of

20 Walking lunges
20 Good mornings
20 Superman
20 Toe touches
30 second plank

WOD:
AMRAP 20
21 Box jumps
15 Burpees
9 Pullups
Run 250 meters

Tuesday, October 25, 2016

2016-10-25 "Undersheriff Hellington"

Designed by the US for your enjoyment. Meet downstairs at 4:10 p.m.

WARM-UP:
400m run
PVC

TEAM WOD:

150 burpee pull-ups

While one partner does burpee pull-ups, the other runs up and down four flights of stairs. Then you switch. Once you hit 150 burpee pull-ups as a team, continue immediately to:

100 wall-balls

While one partner does wall-balls, the other runs up and down four flights of stairs. Then you switch. When the team hits 100 wall-balls, collapse.