WOD
Mabry Medley
3 Rounds of (12 min cap):
Males
4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees
Females
2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees
Score = Elapsed Time
South Texas 2010 sectional
“If you go over the middle, you might get the first down. But I’m gonna have to hit you. I’m gonna have to punish you. That’s the rule.”
- Pat Fischer
15 dead lifts @155#
15 hrpu
15 box jumps
15 wall balls
5 rounds
WOD
AMRAP 15 mins.
3 Shoulder press @95#
5 SDHP @95#
3 dips
Pillar Fitness
1 squat clean @ 135#
5 front squats
10 box jumps
1 squat clean
5 rounds. rest 1 minute between rounds
We are going to try to run bench mark workouts on Sundays to help everyone gauge their progress. Doing these to competition standards should be your goal. This may mean scaling weights or using bands. We will try to cycle through the workouts about every two months. Consider having someone judge your form to see if the reps count. Not cutting corners will be tough,but if were were afraid of tough we would not be doing this in the first place.
Tonight start with three one minute planks; front, right, left. True planks, not sick snakes or butt pyramids.
Then a timed FRAN – 21-15-9 thrusters, pullups.
Pullups are full extension down, chin above bar.
Thrusters are down to hip crease at or below knee level , bar full extension behind head.
We have people in our box who can do this at 3:04 and less. That would be the second fastest posted time at CrossFitt Indy North — and they bust a**! We can do this!
16 pp @ 95
14 t2b
12 front squats
200 run
4 rounds
3-6-9-12-9-6-3 of:
wall balls
power cleans
sit ups
30 hrpu
100 jrope
106′ walking weighted lunges
100 jrope
30 t2b
100 jrope
30 db ground to over head
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