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Friday 11.17

  • By 7024800908
  • 17 Nov, 2017
STRENGTH
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 3 reps @ 80-85%
*Record heaviest set

METCON
For time:
45 Deadlifts (225/155)
45 Handstand Push-Ups

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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