Workouts

Tuesday 1.26

Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm REMINDERS: • You MUST wash your hands before stepping on to the gym floor. • You MUST wear a mask when entering, you may remove this when you get to your square. • Wipe down any equipment you use with the disinfecting wipes before you leave, this includes the rig. I will continue to make the bleach spray and paper towels available as well. • We are still social distancing, the virus is not gone, so let’s do our best to keep our members safe! • Please continue to RSVP to class, it is also important to Un-RSVP if you cannot make it so that other members have the opportunity to attend. As always, please let us know if you have any questions or concerns! Thank you! 317-733-4604 STRENGTH 5-5-5-5* Hang C&J BENCHMARK WORKOUT "PAINKILLER" 5 SETS ON A 2:00 RUNNING CLOCK... 8 Thrusters (115/75) 8 Toes to Bar Max Cal Row in Remaining Time -Rest 1:00 b/t Sets- - score is number of calories...

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Monday 1.25

Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm REMINDERS: • You MUST wash your hands before stepping on to the gym floor. • You MUST wear a mask when entering, you may remove this when you get to your square. • Wipe down any equipment you use with the disinfecting wipes before you leave, this includes the rig. I will continue to make the bleach spray and paper towels available as well. • We are still social distancing, the virus is not gone, so let’s do our best to keep our members safe! • Please continue to RSVP to class, it is also important to Un-RSVP if you cannot make it so that other members have the opportunity to attend. As always, please let us know if you have any questions or concerns! Thank you! 317-733-4604 STRENGTH 4 SETS* 6/6 Single Leg Barbell RDL 6/6 Front Rack Barbell Reverse Lunges *Keep weight light. WORKOUT EMOM x 14 MINUTES* MIN 1 - 6 Deadlifts MIN 2 - 12 Burpees Over Bar (Athlete Choice) *Stay at same weight for first...

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Saturday 1.23

Workout 32 min EMOM - MAX cal Row - 10 Hang Squat clean 115/75 - MAX DU - 10 Push Press 115/75

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Friday 1.22

STRENGTH EMOM x 15 MINUTES Min 1 - 3 strict HSPU then max kipping HSPU Min 2 - 2-5 MU or banded MU practice (ring or bar) Min 3 - 12 Pistol squats WORKOUT 3 ROUNDS FOR TIME 30/25 Cal Bike 25 Toes to Bar 20 Hang Power Sntach 75/55

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1.21

STRENGTH EVERY 3:00 x 5 SETS 6 Tempo Deadlifts (2011)* FOR TIME 100 Double Unders 35 Air Squats 30 burpees 75 Double Unders 35 Air Squats 20 burpees 50 Double Unders 35 Air Squats 10 burpees

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1.20

Strength 5 X 2:00 10 or more/max reps Bench press 6 Tempo Strict Press WOD 25 min cap 5 rounds 20 Wall balls 10 Pullups 1 round DT* @135/95 - rest 1:00 after each round- *DT - 12 Deadlifts - 9 Hang Cleans - 6 Push jerks

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Tuesday 1.19

STRENGTH EMOM x 10 MINUTES MIN 1 - 6 Tempo Back Squats (30X1)* MIN 2 - 15 Single DB Glute Bridge-Up *Keep weight moderate. WORKOUT FOR TIME 1-2-3-4-5-6-7-8-9-10 DB Front Squats (50/35) Burpees Over DB -Rest 2:00- 10-9-8-7-6-5-4-3-2-1 DB Goblet Squats Up-Downs Over DB

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Monday 1.18

STRENGTH EVERY 1:30 x 8 SETS* 1 Power Clean + 1 Front Squat + 2 Push Press MLK DAY WOD 63 Cleans @95/65 64 WB 64 Pull-ups 65 KB swings 68 Front Squats - Cleans represent the year, 1963, when MLK delivered his famous "I have a dream" speech. The number of WB shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed the US. In 1965 King delivered his "How long, not long" speech at the Selma to Montgomery marches. Finally, the Front squats represent the year, 1968, when he was assassinated.

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Saturday 1.16

Warm-up 1000m row then 30-20-10 situps thrusters 45/35 Workout 21-15-9-15-21 Thrusters* (95/65) Cal row *Any time athlete breaks up thrusters 5 burpee over bar penalty - Do not drop bar from OH

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Friday 1.15

STRENGTH 4 SETS 8 Tempo Deadlifts (3110)* 10/10 Single Leg Glute Bridge-Ups** *Keep weight moderate. **Athlete can complete unweighted or with DB in hips. -Rest As Needed b/t Sets- (Score is Weight) BENCHMARK WORKOUT "FIGHT GONE BAD" 3 ROUNDS FOR MAX REPS 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High Pull (75/55) 1:00 Box Jump (20) 1:00 Push Press 1:00 Row for Cals -1:00 Rest b/t Rounds-

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