Wednesday 7/11
CrossFit: Test Day #2- Traditional CF Benchmark Fran 21-15-9 for time of: Thrusters Pull-ups Longevity: unweighted fran: 21-15-9 reps for time: Air Squat Ring Row Quickfit: AMRAP 15 min: 5 cal assault bike 10 wallball 15 ring rows
Fran
Wednesday 5/23
CrossFit: Test Day #2 Fran 21-15-9 Thrusters Pull-Ups Longevity: Unweighted Fran 21-15-9 Air squats Ring Row Quickfit: AMRAP 15min: 5 cal Assault Bike 10 Wallball 15 Ring Rows
Wednesday 11/15
Hoosier CrossFit ‘Fran’ 21-15-9 Thruster Pull-Ups *intention of this workout is intensity! Scaling should set yourself up to accomplish this in under 5min, with an 8min cap QuickFit Four sets of 3-minute sprints of: 5 body rows 10 push-ups 15 air squats *perform as many rounds as possible in 3 minutes, then rest 1 min
Tuesday
“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.” Picabo Street WOD: ‘Fran’ 21-15-9 reps for time: Thrusters (65,95#) Pullups *Goal is to scale appropriately for a 5 min. goal time frame, with a 10 min. cap.
Monday
HOOSIER CROSSFIT IS TURNING 3! Have you signed up for our HCF Anniversary WOD this Saturday? Find your team of 3 and get ready for a 24 min AMRAP with trivia questions every 3 minutes! More details and registration here. WOD: P1. EMOTM x 10 min. 2 x Power clean @ 80% *warmup with skill
