Indianapolis, Speedway, Pittsboro
1.2.19 WOD
January 1, 2019
Hendricks County, Speedway, Avon
1.4.19 WOD
January 3, 2019

1.3.19 WOD

Indianapolis gym

Hendricks County, Speedway, AvonBring A Friend Days are back! Share a Burn workout with a friend now through January 5th or bring a buddy to a CrossFit class on January 4th & 5th. Share some fitness with those you care about!

 

CrossFit WOD

Paused front squat: 5 x 3 @80%, every 90s.

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Every 4:00 x 5 Sets:
30s Assault bike sprint
20 Air squats
10 KBS (70/53)

Rx+: Alt. pistols, 88/70
L3: 53/35
L2: 35/26
L1: 20s bike, 12 squats, 35/26 Russian swings
Score = total calories

Extra Credit:
Double leg prone banded leg curls: 3 x 30. Rest 60s.


Burn WOD

For time:
100 Push-ups
*10 Row calories every time you break on push-ups

——

Rear delt raise: 4×12, HAP
Wall sit: 4x:30, HAP

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Tabata: 5x:40/:20
Flutter kick

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