Daily WOD

Check out the details of our 5th annual Snow Brawl competition hosted right here at CrossFit 317. Then register your team before it sells out!

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Help local families by donating to the Town of Brownsburg Food Drive. Donations may be dropped off at the gym and we’ll pass them along.

CrossFit, women's fitness, Indianapolis

1a) Barbell rows: Accumulate 60 reps, AHAP. Rest 90s.
– Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip.

1b) Perform 10 slow and controlled banded pushdowns between sets.

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4 Rounds, each for time:
18/15 calorie row
15 Box jumps w/ step down (24/20)
12 Push press (135/95)
9 Pull-ups
Rest 60s.
*20:00 cap
**Score = slowest split

L3: 115, 75
L2: 20/15, 95/65, band assisted
L1: 20/15 step-ups, 65/35, ring rows

—–

Extra Credit:
1a) DB pull-overs: 3 x 10. Rest 30s.
1b) Bent-over rear delt raises: 3 x 15-20. Rest 30s.
2) Elbow Plank: Accumulate 2:00. Use weight if needed.

November 14, 2017

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November 13, 2017

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November 12, 2017

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November 11, 2017

11.12.17. WOD

Registration is open for our 5th annual Snow Brawl competition. […]

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