Monday 111121
For time:
1000 Meter row
50 Dumbbell squat cleans (Men 45 lbs, Women 30 lbs)
25 Handstand push-ups
Post time to responses.
Holiday Hours
Thursday, November 24th:Â Closed
Friday, November 25th:Â 8:00am & 10:00am
Power Camp starts NEXT MONDAY. Beat the New Years and start your resolution early in December! You will have wished you started sooner. Classes are Mon, Tues, Thurs, 6:00 am or 5:30 pm. Spots are limited so reserve yours today or try it for FREE. Email Christina at cmmerlo@gmail.com
SP max 2 @ 80 lbs
Ran 1 mile before WOD
WOD: 17:58 @ 15 lbs
Row time: 4:05.5
wod modified – 1 ab mat, kipping HSPU (I hate HSPU)
=24:09
Great job 0500 class.
WOD 18:32 with 1 ab mat
SP @ 140# x 5
Rx’d=16:29
push press max 3 @ 70 (shoulder issues…went light)
WOD – modified = 15:16
started with 25’s and scaled to 15’s after 10 reps
subbed regular push ups for hspu
Still weak from being sick but felt good to get in a workout!!
Rx’d 18:??
Also, our (Liz and mine) thoughts and prayers go out to Lynne and her family.
Power Camp
Warm-Up:
500M Row
2 Rounds (appx. 30 sec on each exercise):
* Stairs
* Mountain Climbers
* Shuttle Runs
* Vertical Jumps
Parallel Bar Walks & Dips (Forward and Backward)
“Filthy Fiftyish”
*50 Box Jumps
*50 Jumping Lunges
*Walking Lunge Steps
*Knees to Elbows
*Push Press (35 lb bar)
*Double Unders
Skill work: HSPU and Bear Crawls
…..seems like I am forgetting something
Push Press
3@75
3@85
3@95
WOD
w/rxd dumbbells & kipped hspu/head to mouse pad
17:54
4:03 Row
Started HSPU around 10:00….SLOW HSPU!
Great job 9:30!
Crossfit Indianapolis
Row – setting 10
1 min. row, 1 minute rest
10 rounds
Max. calories per minute:
Laura – 19 Total cal.=158
Jim – 22 Total cal.=202
Wod w/25# DB
1 abmat HSPU
14:09
Probably should have gone heavier
Shoulder press 3@80#
WOD w 20# and 1 abd mat
14:43
Overhead Squats:
5×85
3×105
20×125
Wod as Rx’d:
12:15
@B 50 KB Swings (don’t shortchange us, we earned that) Great Job today!!! 🙂
WOD rx’d
= 17:12
Christina Merlo – Progenex Experience: http://blog.progenexusa.com/christina-merlo-crossfit-jenks-progenexperience/
Split jerks
5@55
5@65
3@75
3@80
3@85
3@90
WOD
25# dumbbells yay!!
15:18
Karin, thank you for your encouragement, it was fun lifting with you today!
Yay, Christina! Way to represent!
SP 155 x 5
WOD with 35 lb d-bell and double ab mat hspu 20:08
3 Rounds of the official warm-up (10 reps each)
OHS (pvc)
Push-ups
Back Ext
GHD Sit-ups
Pull-ups (butterfly)
Dips
Burgenor Back Squats (wk 1)
10 sets of 3 @ 150
I enjoyed working out with my wonderful husband today! Hopefully we can make it through the next 12 weeks without killing each other. : )
BTH SP 7@115
wod
17:36
21:52
Did 33 DB squat cleans with 45# then switched to 40# for the rest
1 abmat on HSPU
Wod
Subbed 100 double unders for row
15:20
mod warmup
10 GHD/10 back ext/10 purple band ring dips/10 purple band strict PLU
Mod WOD
1000m row (4:00)
25 DB front Squats 30#
10 HSPU head to floor
16:xx
Push Press
3@110
WOD w/25lb DB
16:27
18:34 with 45lbs and two ab mats
Shoulder Press: 3 x 155#
WOD as Rx’d = 13:07