Weekend Water WOD

December 3, 2016 Uncategorized

Hit the Ball State Rec Center to use the pool or If you would rather, just run.

5 Min AMRAP:
50m swim or run 200m
25 situps

rest 5 min

5 Min AMRAP:
50m swim or run 200m
25 burpees

Free Fitaid or O2 for anyone who completes this WOD 😉

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The Crucible Week 2

November 28, 2016 Uncategorized

FYI:  Todays WOD is either Nancy OR Helen.  Not both.
the-crucible-week-2-nov-16-jpg

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Happy Thanksgiving

November 24, 2016 Uncategorized

Turkey Day at home WOD

100 Air squats for time. Holding Food.

Post a video of your 100 squats on our Facebook or Instagram. Tag us so we know about it. and get entered in a chance to win a free Artie’s Paleo on the Go meal when you get back from break!

Log your WOD on SugarWOD

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Wednesday 112316

November 23, 2016 Uncategorized

Thanksgiving day run around

Visit all the Houses For Time
Angie’s House
20 pull-ups
20 push ups
20 sit-ups
20 air squats

Nancy’s house
400m run
15 OHS 95/65

Helens’s house
400m run
21 KBS 53/35
12 Pull-ups

Karens House
30 Wallballs 20/14

Isabel’s House
15 snatches 95/65

Frans house
15 Thrusters 95/65
15 pull-ups

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Tuesday 112216

November 22, 2016 Uncategorized

Strength

Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

WOD

21-15-9-6-3
Toes to bar
slam balls (AHAP)

choose the heaviest ball you can handle.

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Monday 112116

November 21, 2016 Uncategorized

Strength
5 sets of ME strict pull-ups
90 second rest between sets
Metcon

5 RFT of
15 box jump 24/20
12 DL 155/115
10 alt KB clean & Jerks 53/35

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Saturday!!!

November 12, 2016 Uncategorized

Saturday

Do a 5k unless you already did the color run earlier in the morning with us.

Otherwise we will have a strength workout prepared for you.

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Veteran’s Day

November 11, 2016 Uncategorized

“Murph”

Unless you have been CrossFitting for a bit and are currently Rx’ing most of the WOD’s you will be required to do a shortened “Murph” as follows:

Full MURPH 

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats

1 mile run

½ MURPH 
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

¼ MURPH
400m Run
25 Pull-Ups
50 Push-Ups
75 Air Squats
400m Run

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