Workouts

Monday STRENGTH 4x5 Tempo Back Squats (32X1)* *Keep weight Moderate-Heavy. Week 2 of 8 WORKOUT AMRAP x 7 MINUTES 1-2-3-and so on... Front Squats (155/105) 2-4-6-and so on... Up-Downs Over Bar 3-6-9-and so on... KB Swings (53/35) -Rest 2:00- AMRAP x 7 MINUTES* 1-2-3-and so on... Front Squats (155/105) 2-4-6-and so on... Up-Downs Over Bar 3-6-9-and so on... KB Swings (53/35) Tuesday STRENGTH 4x5 Tempo Bench Press (32X1)* *Keep weight Moderate. (Score is Weight) Week 2 of 8 WORKOUT 3 SETS FOR MAX REPS 1:00 - Double Unders 1:00 - Push-Ups 1:00 - Toes to Bar 1:00 - Cal Row Then complete the reps in round one for time. Wednesday EMOM x 10 MINUTES 5 Hang Power Snatch WORKOUT 10 ROUNDS FOR TIME 5 Front squats 135/95 10 Alternating DBS 50/35 Thursday STRENGTH EVERY 3:00 x 4 SETS* 8/8 SA DB RDL 12 Alt. DB Goblet Front Foot Elevated Reverse Lunge WORKOUT 5 ROUNDS FOR TIME 10 Deadlift (185/135) 15 Pull-Ups 200m Run Friday Optiona WORKOUT 2:00 ON / 1:00 OFF UNTIL ALL WORK IS COMPLETED... 60...

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Monday 9/13 – Friday 9/19

Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm Join the CrossFit Zionsville WHOOP team. get $30 and a Free WHOOP band - click the link Join.whoop.com/cfz Monday STRENGTH 6 SETS* 3 Strict Press + 3 Push Press *Build to a Moderate weight. Week 1 of 8** **The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling. WORKOUT FOR TIME 25-20-15-10-5* Cal Bike 5-10-15-20-25 Shoulder To Overhead (135/95) -Hard Cap 13:00- Tuesday STRENGTH 4x7 Tempo Back Squats (3,2X1)* *Keep weight Moderate. WORKOUT 5 Rounds 200m run 10 TTB 10 Hang squat clean 95/65 Wednesday STRENGTH 3 SETS 10 Barbell Good mornings 12 Alt. Back Rack Reverse Lunges 24 Glute Bridge-Ups *Keep weight Moderate. -Rest as Needed b/t Sets- WORKOUT AMRAP x 15 MINUTES 300/250m Row 5 DB devils press 10 DB renegade row Thursday STRENGTH 4x7 Tempo Bench Press (3,2X1)*...

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9.7 – 9.12

September 7th week Important reminder- Sunday 9.12 CFZ will be hosting a fundraiser for the Navy Seal Foundation, with a goal of raising $10k. We will be performing the workout “Chad” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad's life and legacy by raising awareness for suicide prevention The Workout 1000X Step Ups completed as a team, partner, or individual for time. 3 OPTIONS: 1. Slick // No rucksack. You pick the height of the step-ups. 2. Standard // 30#/20# rucksack. You pick the height of the step-ups. 3. Expert // 45# rucksack. Use 20" box for step-ups.   If CFZ reaches our $10k goal, Coach Ali has committed to doing 1,000 burpees! We encourage everyone to participate in the workout or just come and cheer others on. You can donate at the link below: https://gofund.me/ebe4f75f Tuesday Strength 15 min to est 10 RM Deadlift Workout...

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Monday 8.30 – Saturday 9.4

CrossFit Zionsville will be closed on Labor Day Monday 9.6 PLEASE rsvp to all classes including Friday/Sunday open gym Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm Join the CrossFit Zionsville WHOOP team. get a free month trial and a Free WHOOP band - click the link Join.whoop.com/cfz Monday STRENGTH 8-8-8* Deadlift *Keep weight Light-Moderate. Deload Week. Week 6 of 7 WORKOUT AMRAP x 15 MINUTES 15 Deadlifts (135/95) 15 Box Jumps (24/20) 20/15 Cal Row Tuesday STRENGTH EVERY 3:00 x 3 SETS 10-12 Wide Grip Bent Over Row or ring row 10 upright row 5-7 Strict Chin-Ups NCFIT BENCHMARK WORKOUT "LATMAN RETURNS" AMRAP x 24 MINUTES* 6 Chest to Bar Pull-Ups 10 Wall Balls (20/14) *Every 4 Rounds complete 400m Run. Wednesday STRENGTH 8-8-8* Front Squat *Keep weight Light-Moderate. Deload Week. Week 6 of 7 WORKOUT AMRAP x 9 MINUTES 3 Front Squats (185/135) 9 Hand Release Push-Ups 27 Double Unders Thursday STRENGTH 8-8-8* Strict Press *Keep weight...

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Monday – Saturday

Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm Join the CrossFit Zionsville WHOOP team. get a free month trial and a Free WHOOP band - click the link Join.whoop.com/cfz Monday Strength 3x10 FS Workout 15 min AMRAP 300 m row 5 Lunge-Lunge-Press 95/65 Tuesday STRENGTH 10-10-10* Deadlift *Build to a Heavy weight. 
 WORKOUT 5 rounds 10 Cal Bike 8 Dead lifts (heavy) 6 burpee box jump overs Wednesday 
 STRENGTH 10-10-10* Strict Press *Build to a Heavy weight. (Score is Weight)
 EMOM x 21 MINUTES* 2 min AMRAP - 1 min rest for 21 min / 7 rounds
2 Wall Walks + 8 S2OH (135/95) Thursday Workout 1000m row 50 plank row 800m row 40 push ups 600m row 30 TTB 400m row 20 pistol squats Friday Open Gym Saturday PARTNER WORKOUT 
IN TEAMS OF 2... 
AMRAP x 20 MINUTES 
8 Shoulder to Overhead (115/75) 8 Power Snatch
8 Hang squat cleans *P1 completes 1 full round while P2 rows for max...

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8/16-8/21

Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm Join the CrossFit Zionsville WHOOP team. get a free month trial and a Free WHOOP band - click the link Join.whoop.com/cfz Monday 21-15-9 Push press pull-ups 2:00 rest 21-15-9 Cal bike pull-ups Tuesday STRENGTH 12-10-10* Front Squat *Build to a Heavy weight Week 4 of 7 WORKOUT 3 ROUNDS FOR TIME 10 Front Squats (155/105) 20 Russian KB Swings (70/53) 30 KB Goblet Lunges Wednesday STRENGTH 12-10-10* Strict Press *Build to a Heavy weight. Week 4 of 7 WORKOUT 2 ROUNDS FOR TIME 10 Strict Press (95/65) 25 Sit-Ups -Rest 2:00- 2 ROUNDS FOR TIME 15 Push Press (115/75) 20 V-Ups -Rest 2:00- 2 ROUNDS FOR TIME 20 Push Jerk (135/95) 15 Toes to Bar Thursday STRENGTH 12-10-10* Deadlift *Build to a Heavy weight. Week 4 of 7 WORKOUT AMRAP x 12 MINUTES 10 Sumo Deadlift High Pulls (95/65) 10 Box Jumps (24/20) 100m Run Friday - Open Gym Option A 30 Min EMOM @135 5 DL 4 HC 3 PJ Option B 50-40-30-20-10 Cal Bik burpees...

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Monday 8.9 – Saturday 8.14

Please take a min to leave us a google review - It only takes a min https://g.page/CrossFitZionsville/review?gm Join the CrossFit Zionsville WHOOP team. get a free month trial and a Free WHOOP band - click the link Join.whoop.com/cfz Monday 10 min EMOM @135/95
 5 Deadlifts 4 Hang cleans 3 Push jerk Workout 16 min AMRAP 5 HSPU 10 Cal Row 15 WB then immediately into 4:00 AMRAP 5 Power Cleans 135/95 5 Burpee Over Bar Tuesday STRENGTH every 0:90 6 SETS* 2 Snatch Deadlifts w/ :03 Pause @ Below the Knee +
1 Hang Power Snatch *Start Light and build to Moderate weight. WORKOUT AMRAP x 13 MINUTES 30 Double Unders 15 Hang Power Snatches (75/55) 10/8 Cal Bike Wednesday STRENGTH 12-12-10* Front Squat *Build to a Moderate-Heavy weight. WORKOUT EVERY 4:00 x 4 SETS 10 Front Squats (135/95) 15 Up-Downs Over the Bar 200m Run Thursday STRENGTH 12-12-10* Strict Press *Build to a Moderate-Heavy weight. (Score is Weight) 

WORKOUT FOR TIME 3 Rounds 15 Hand Release Push-Ups 15 Burpee Box Jump Overs...

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Saturday 8.7

PARTNER WORKOUT IN TEAMS OF 2...
 3 ROUNDS FOR TIME 
400m Run 40 Hang Power Cleans (155/105)| 200 Double Unders *Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Alternate as needed. Immediately Into...
ON A 10:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Hang Power Clean* *Both Partners Must Establish a Heavy Lift in the 10:00

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Thursday 8.5

10 min to build a Heavy 3 TNG Snatch BENCHMARK WORKOUT - 30:00 cap "THE 300"
 FOR TIME*
 100/80 Cal Row 100 Hang Power Snatch (95/65) 100 Toes to Bar *Partition reps any way and in any order to complete.

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