WOD 1-31-13

"Front Squat Medley"

Max FSQ @ (185/135)
Max FSQ @ (135/95)
Max FSQ @ (95/65)

*Only rest is time it takes you to strip the weight

Fighting for ONE LAST REP!

BIG NEWS - Schedule Update

Starting Monday, February 4th, we will offer a 5:15 and 6:15 am class
everyday, Monday-Friday.  ALSO- we will offer a noon class M,W,F
of every week.  For now, the noon class will be ran "open gym" style.
We look forward to seeing you at some of our added class times!

WOD 1-30-13

EMOM- 8 min- 3 snatches
----------------------------
25 S2OH (115/85)
50 sit-ups
100 DU
50 sit-ups
25 S2OH

CrossFit Kids in action! 

WOD 1-29-13

3 rds-
2 min max cal. row
-rest 30 sec.
2 min max T2B
-rest 30 sec
2 min max HRPU
-rest 30 sec

Some pommel horse practice! 

WOD 1-28-13

EMOM- 8 min- 3 C & J
-------------------------
30-20-10
pull-ups
over the box jumps (24/20)

WOD 1-25-13

15 min AMRAP

1 DL

1 P. Clean

1 F.SQ

1 Jerk

Always a barrel of fun at CFK! 

WOD 1-24-13

5 sets-
Max- body weight bench
Max- T2B
(Move straight from bench to T2B)
*Rest 2-3 min between sets

Focus. Execute. NO Excuses

WOD 1-23-13

Press 2-2-2-2-2
-------------------------
21-15-9
Push Press
DB Snatch

WOD 1-22-13

2 x max HS hold
-----------------
5 rds-
15 pull-ups
30 sit-ups

A Perfect "Fory Fan" Sweat Angel

WOD 1-21-13

F. SQ 2-2-2-2-2
------------------
50 burpees
100 KBS (55/35)
50 burpees

WOD 1-18-13

DL 2-2-2-2-2
---------------
Tabata air squat
*Straight into 7 min AMRAP-
  (ladder- 1,1-2,2-3,3... etc.)
  KBS (70/55)
  Push jerk (heavy)

As always, our 5:15 am class was ready to WORK!

WOD 1-17-13

Partner WOD- Teams of 3
P1- 1,000 m row
P2- max effort slamballs
P3- max effort sit-ups
*When P1 gets done with 1,000 m row,
  rotate through the movements until each person
  has done every one.

WOD 1-16-13

Today marks 10 years since my (Holly's) brother, Joe, was involved in a horrible car
accident that left him in a coma.  This workout was designed on the 8 year anniversary.
Wallballs are awful, but somehow, on this day.... I can always push myself to do one more.

"Joe"
8 rds-
100 m run
16 WB (20/14)
3 burpees- EMOM

My brother, former firefighter, with his daughter, Harley- Christmas 2012

WOD 1-15-13

EMOM- 10 min- 3 sntaches
EMOM- 10 min- 3 C & J
----------------------------
2k row for time

We love clean and jerks! 

WOD 1-14-13

5 x 10 front rack lunge
-----------------------
5 rds-
10 T2B
10 OHS
10 HR Push-ups

Great Lakes Invitational 2013

We had a wonderful weekend at the 2013 GLI.
CrossFit Indy North put some amazing athletes
through some very brutal WODs.  Nick was able to
fight through all of the heavy weight and came away
with 2nd place!

465# yoke carry (left) was among all the madness!

WOD 1-11-13

2 Sq. Clean- EMOM- 8 min
-----------------------------
30 back ext.
3 x max L-sit holds
-----------------------------
12 min AMRAP-
50 KBS (53/36)
25 thrusters (95/65)

WOD 1-10-13

4 x 1000 m row
----------------
Skill work

Bringing out an oldie today...  Great Lakes Invitational- 2012.
Third annual competition is coming up this weekend at CrossFit
Indy North.  Anxious to see if Nick will defend his title!
We BELIEVE he can! 

WOD 1-9-13

2 Snatch- EMOM- 8 min
--------------------------
Skill- TGU
--------------------------
10 wallblimbs
Then- 4 rds
5 DL (275/185)
10 box jumps (24/20)
End- 10 wallclimbs

It's GOAL time!

Don't forget to give us your 2013 CrossFit goals! We will hang them up and hold you 
accountable! You can do it. Choose at least three things you want to accomplish... 
more if you like. They can be anything... increased strength, improved diet, attendance. 
Let us help you reach your goals!

WOD 1-8-13

Skill- plank holds
-----------------
5 rds-
15 pull-ups
20 WB (20/14)
25 DU

WOD 1-7-13

B. SQ  5-5-5-5-5

------------------

20 T2B

20 pistols

------------------

4 x 3 min AMRAP- (1 min rest btw each)

5 burpee box jumps 

5 p.clean (155/105)

WOD 1-4-13

3 Sq. clean- EMOM- 8 min
---------------------------------
30 back ext.
20 GHD sit-ups
---------------------------------
10 min AMRAP-
8 ring dips
6 OHS (95/65)
4 Thrusters

WOD 1-3-13

3 x 1:00 HS holds
----------------------
EMOM- 21 min
min 1- 15 Slamballs
min 2- 12 box jumps
min 3- 9 C2B pull-ups
(7 rds of each)

WOD 1-2-13

3 Snatch- EMOM- 8 min
------------------------------
Skill- T2B
------------------------------
5 rds-
10 DB S2OH
12 DB lunges