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 

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

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.

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

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

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