7.31.18. WOD
July 30, 2018
8.2.18. WOD
August 1, 2018

8.1.18. WOD

Brownsburg gym, bootcamp

Invite a friend or two (or more!) during our upcoming Burn Bring A Friend week!

fitness, Indianapolis, gym

Share a CrossFit class with a friend on Saturday, August 11th!

CrossFit WOD

Skill work: Handstand walking or hold
*Between sets perform a 10s L-Sit OR a 10s Hollow Hold + 10 banded pull-aparts

—–

5 Rounds of 40s work/20s rest for max reps:
1a) Wallballs (20/14)
1b) Box Jumps w/ step down (24/20)
1c) Handstand walking or shoulder taps
1d) Russian twists w/ a plate (25/15)
1e) Max calories bike or row
*Score = total wallballs + calories

L2: 14/10, 20/15, 15/10
L1: 10/8, 20/15 step-ups, 10/BW

—–

Extra Credit
1 Round of:
60 Double KB rows
60 Double KB front squat
*Use two light KBs and be smooth with each repetition ie. slow + controlled.


Burn WOD

For time:
Run 800m
21 Kettlebell swings (53/35)
21 Goblet squats
Run 400m
15 Kettlebell swings
15 Goblet squats
Run 200m
9 Kettlebell swings
9 Goblet squats

—–

Tabata hollow hold
Tabata plank hold

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!