3.29.18. WOD
March 28, 2018
3.31.18. WOD
March 30, 2018

3.30.18. WOD

Brownsburg, Indianapolis gym

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Indianapolis fitness, Speedway, Pittsboro

CrossFit is fun. CrossFit with friends is even more fun! Bring one along to class on Saturday, April 7th.

CrossFit, fitness, Indianapolis


1) Speed bench press: 9 x 3 @50%, every 60s.
– Change Grip every 3 sets ie. close, medium, and wide grip.
– Use chains or bands if possible and drop the load to 40%.
2) Banded Alphabet: 2 Sets on each side. Rest 60s.
– Small letters with these + squeeze abs hard!


AMRAP 18:00
Row 500m/run 400m/bike 30/20
Overhead KB carry x 100 Ft. (53s/35s)
10 Barbell rows (135/95)

L3: 115/80
L2: 95/65
L1: 75/55
*Athlete choice on overhead KB carry weight if scaling


Extra Credit
1a) Barbell curls: 3 x 10. No rest.
1b) Alt. DB curls: 3 x 10 ea. No rest.
1c) Elbow out tricep extensions: 3 x 15. Rest 60s.

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