Daily WOD

fitness, gym, Brownsburg, Indianapolis

We’re so excited about this program! It’s perfect for beginners and a lot of fun. If you know someone that would be interested in our Kick Start program, share our blog post with them.

paleo, Brownsburg, Indianapolis

What you’re eating matters. Learn more at Nutrition 101 with Coach Danielle.

Indianapolis, mobility

3 Position snatch skill work
6 x 1 + 1 + 1 @50-60%. Every 2:00
– high hang + hang + below the knee.
– Same skill work done as last Thursday, but try to go slightly heavier today.

—–

3 Rounds of:
10 Strict pull-ups
20 SDHP (53/35)
Row 500 meters/Assult bike cal.(25/15)
Rest 90s
*20:00 cap

L2: 35/26, kipping pull-ups
L1: 26/18, 15 ring rows per round

—–

Extra Credit:
1a) Banded Hammer curls: 3 x 12-15. No rest.
1b) 1 1/4 KB tricep extensions: 3 x 10-12. No rest.
1c) 1Banded alphabet on each side. Rest 60s.

January 9, 2018

1.10.18. WOD

We’re so excited about this program! It’s perfect for beginners […]
January 8, 2018

1.9.18. WOD

    “Filthy Fifty” For time: 50 Box jump (24/20) […]
January 7, 2018

1.8.18. WOD

Share your passion for CrossFit 317 with your friends and […]
January 6, 2018

1.7.18. WOD

It’s Nutrition 101 at CrossFit 317. RSVP and join us! […]

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