Daily WOD

We’re looking forward to Bring A Friend Day! Will you be there?

Brownsburg, Indianapolis, Avon

It’s The Great Pumpkin WOD! Mark your calendar!

CrossFit, Avon, Zionsville, Pittsboro


1a) Close grip chin-up:
Rx+: Work up to a 1RM weighted. Rest 90s
L3: Accumulate 15 challenging reps. Add weight if able. Rest 90s.
L2: 5 x 5 at bodyweight. Rest 90s.
L1: Partner assisted: 5 x 4-5. Rest 90s.

1b) Ring or bar dips:
Rx+: Add weight and work up to a challenging set of 3. Rest 90s.
L3: 5 x 4-5 at bodyweight. Rest 90s.
L2: Bar dips at bodyweight, 5 x 4-5. Rest 90s.
L1: Box dips: 4 x 6-8. Rest 90s.


For time:
50 Wallballs (20/14)
25 S20H (135/95)
50 Box jumps over (24/20)
25 Wallballs
50 T2B
25 Ring dips
50 Wallballs
*25:00 cap

L3: 115/75, bar dips
L2: 14/10, 95/65, 20/15, knee lifts, box push-ups
L1: 10/8, 65/35, 20/15 step-ups, knee lifts, box push-ups


Extra Credit:
1a) Banded Hammer curls: 3 x 15. Rest 30s.
1b) DB pull-over: 3 x 12. Rest 30s.
1c) Side plank crunch: 3 x 10 ea. Rest 30s.

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