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Friday 11.10

  • By 7024800908
  • 10 Nov, 2017
STRENGTH
Sumo Deadlift
4x4 @ 75-80% of your 1-RM Conventional Deadlift

*Reset each rep. No touch and go.
**Record heaviest set.

METCON
1 Minute Max Dumbbell Bench Press (50's/35's)
1 Minute Max Sit-Ups
2 Minutes Max Dumbbell Bench Press
2 Minutes Max Sit-Ups
3 Minutes Max Dumbbell Bench Press
3 Minutes Max Sit-Ups

RX+: GHD Sit-Ups

*Dumbbell Bench Press Movement Standard: Touch one head of each dumbbell to your chest in the bottom of the movement and fully extend the arms at the top of the movement.

Evansville CrossFit Blog

By 7024800908 10 Dec, 2017
STRENGTH
Front Squat
Every 3 minutes, for 15 minutes (5 sets):
Set 1: 2 reps @ 85%
Set 2: 1 rep @ 90%
Set 3: 1 rep @ 92.5%
Set 4: 1 rep @ 95%
Set 5: 1 rep @ 95+%

*Record heaviest single.

METCON
For time:
30 Calorie Bike
30 Toes-to-Bar
30 Thrusters (95/65)
By 7024800908 08 Dec, 2017
WEIGHTLIFTING
4x2 Sumo Deadlift @ 85-90% of 1-RM Conventional Deadlift

*Reset each rep. No touch and go.
**Record heaviest set.

METCON
For time:
15 Handstand Push-Ups
15 Sumo Deadlift High-Pulls (115/75)
30 Handstand Push-Ups
30 Sumo Deadlift High Pulls (115/75)

RX+:
Strict Handstand Push-Ups + (135/95)

By 7024800908 07 Dec, 2017
METCON
EMOM x 21 Minutes (7 Rounds):
Min 1: 15/12 Calorie Row
Min 2: 25 Double-Unders + 8 Pull-Ups
Min 3: 10 Dumbbell Power Cleans (50's/35’s)

RX+:
15/12 Calorie Row
30 Double-Unders + 8 Chest-to-Bar Pull-Ups
12 Dumbbell Power Cleans (50's/35’s)

ACCESSORY
For completion:
100 Hollow Rocks
By 7024800908 06 Dec, 2017
STRENGTH
Snatch
Every 2 minutes, for 24 minutes (12 sets):
*Set 1: 3 reps @ 60%
*Set 2: 3 reps @ 65%
*Set 3: 2 reps @ 70%
*Set 4: 2 reps @ 75%
*Set 5: 1 rep @ 80%
*Set 6: 1 rep @ 83%
*Set 7: 1 rep @ 87%
*Set 8: 1 rep @ 90%
*Set 9: 1 rep @ 93%
*Set 10: 1 rep @ 96%
*Set 11: 1 rep @ 98%
*Set 12: 1 rep @ 101%

*The goal of today is to PR. Good luck!

ACCESSORY
Three sets of:
Banded Hamstring Curls x 30 reps
Rest as needed
Barbell Hip Thrusts x 10 reps
Rest as needed
By 7024800908 05 Dec, 2017
GYMNASTICS
Every two minutes, for 12 minutes (6 sets):
Strict Pull-Ups x 5-10 reps

RX+:
Strict Chest-to-Bar Pull-Ups

METCON
For time:
100 Calorie Bike

*Compare to 12/7/2016 & 10/5/2016.
By 7024800908 03 Dec, 2017
STRENGTH
Back Squat
Every 3 minutes, for 15 minutes (5 sets):
*Set 1: 2 reps @ 85%
*Set 2: 2 reps @ 90%
*Set 3: 2 reps @ 90%
*Set 4: 1 rep   @ 95%
*Set 5: 1 rep   @ 95+%

*Record heaviest single.

METCON
AMRAP 15:
21 Wall Balls (20/14)
15 Toes-to-Bar
9 Burpee Box Jump Overs (24/20)
By 7024800908 02 Dec, 2017

CF LIFT OFF

1 RM Snatch

1 RM Clean & Jerk

METCON

AMRAP 12:
25 Pull-Ups
50 Calorie Row
100 Overhead Squats (45/45)
50 Box Jumps (24/20)
25 Pull-Ups

By 7024800908 01 Dec, 2017
METCON
AMRAP 30:
30/25 Calorie Row
3 Rounds of Cindy
30/25 Calorie Row
15 Burpees Over the Erg

*One Round of Cindy:
5 Pull-Ups
10 Push-Ups
15 Air Squats

By 7024800908 29 Nov, 2017
STRENGTH
Every two minutes, for 8 minutes (4 Sets):
Push Press x 2 reps @ 85-90%
*Record heaviest set.

METCON
AMRAP 10:
10 Dumbbell Push Press (50’s/35’s)
15 Box Jumps (24/20)
10 Calorie Bike

ACCESSORY
Every minute, on the minute, for 6 minutes (3 sets):
Minute 1: Max Rep Barbell Curls (Heavy)
Minute 2: Max Rep Banded Curls

By 7024800908 29 Nov, 2017
STRENGTH
Build to today’s heavy single Clean in 15 minutes.
*Aim to build to 90+% of your 1-RM in this portion.

METCON
For time:
10 Squat Cleans @ 90% of your 1-RM Clean
*This should be based off of your 1-RM Clean.
If you are not feeling good today, use 90% of the heavy single you built up to.
**Note weight used in comments.

ACCESSORY
Three sets of:
Front Rack Kettlebell Bulgarian Split Squats x 8 reps each leg
Rest as needed
Single-Arm Dumbbell Row x 8 reps each arm
Rest as needed

*Same as last Tuesday. Aim to go up in weight or perfect movement.
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