Workouts

12/6-12/11

12/6 - 12/11 Monday STRENGTH EVERY 4:00 x 4 SETS 
10-12 DB Incline Bench Press (Heavy)* 15-20 Incline DB Flyes (Light) 4-2-2-2* Front Squat *Option to use Medball or Bench for incline WORKOUT EMOM x 15 MINUTES 
MIN 1&2 - 400m Run or 500/450m row 
MIN 3 - :50 Max DB Deficit Push-Ups Tuesday STRENGTH 4-2-2-2* Power Clean *Build to a Heavy weight. Final set of 2 should be heavier than last week's set of 2. WORKOUT AMRAP x 10 MINUTES
 8 Hang Power Cleans (95/65) 12 Up-Downs Over Barbell
 16 Front Rack Lunges -Rest 2:00- AMRAP x 5 MINUTES
 4 Hang Power Cleans
 6 Up-Downs Over Barbell 8 Front Rack Lunges Wednesday STRENGTH 4-2-2-2* Deadlift *Build to a Heavy weight. Final set of 2 should be heavier than last week's set of 2. WORKOUT FOR TIME* 
80 Pull-Ups
 100 Sumo Deadlifts 135/95 120 Sit-Ups *Partition Reps as Needed. Thursday STRENGTH 10-8-6-4*
Tempo Strict Press (31X1) WOD 100 WB (no squat) 80 GHDs 100 med ball squats Friday Open Gym Saturday NCFIT BENCHMARK WORKOUT "LATMAN & ROBIN"
...

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11/29-12-4

11/29-12/4 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 EMOM x 5 MINUTES* 3-5 Push Press Into... 
EMOM x 5 MINUTES** 2-3 Push Jerk *Build to a Moderate weight Push Press. Use your final weight of the Push Press for the first set of the Push Jerk.
 **Build to a Moderate-Heavy weight Push Jerk. WORKOUT EVERY 3:00 FOR 5 SETS 
20 Burpees
 10 Shoulder to Overhead (115/75) Max Sit-Ups in time remaining... -Rest 1:30 b/t Sets- 
*Athlete Goal* – Get every bit of power out of those hips for the Shoulder to Overheads! Because after a big set of Burpees, the legs are all they’ll have if they want to hit Shoulder to Overheads after! *Workout Type* – EFFORT | EFFORT workouts are typically designed to be performed at a pace that the athlete can sustain across the entire workout. The pace in EFFORT workouts is typically relative to...

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Thanksgiving Week

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 Wednesday 7:00,8:00,9:00am Thursday - closed Friday -9:00-11:00 open gym Monday STRENGTH 6-4-4-2* Power Clean *Build to a Heavy weight. (Score is Weight)
Week 3 of 6 BENCHMARK WORKOUT "ELIZABETH-ISH"
FOR TIME
18-15-12-9 Hang Power Cleans (135/95) Hand Release Push-Ups OPTIONAL FINISHER EMOM x 6 MINUTES
:25 OH Plate Reverse Lunge + :25 Gun Hold (Athlete Choice)* HIGHLIGHTS
*Athlete Goal* – Starting to get into some heavier PC’s in the strength so let’s focus on not jumping/ pulling early...consistent hip contact will be the gamechang- er today! For the workout the challenge should be unbroken, or almost unbroken PC’s and keeping the HR Push-Ups to 2 sets while keeping the foot on the gas pedal! *Workout Type* – SPRINT | SPRINT workouts are typically designed to be performed at or near max...

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11/15-11/20

We would love nothing more than a google review, please click the link and show us some love https://g.page/CrossFitZionsville/review?gm Monday STRENGTH 1.) 10-8-6-4* Bench Press *Build to a Moderate-Heavy weight. -Rest 2:00 2.) Max Reps Bench Press 135/95 Workout 17min AMRAP 15/20 cal Row 12 Plate G2OH 10 HRPU Tuesday STRENGTH 6-6-4-4* Front Squat then 6-6-4-4* Power Clean *Build to a Moderate-Heavy weight. Final set of 4 should be heavier than last week's 4. Week 2 of 6 NCFIT BENCHMARK WORKOUT "THE HULK" AMRAP x 12 MINUTES 5 Front Squats (185/135) 7 Box Jumps (30/24) 10 KB Swings (70/53) Wednesday Strength 5 SETS 2 Strict Press + 3 Push Press -Rest as Needed b/t Sets- Workout NCFIT BENCHMARK WORKOUT "INFINITY LOOP" 4 ROUNDS FOR TIME 10 Push Press (75/55) 10 Up-Downs -2:00 Rest- 3 ROUNDS FOR TIME 10 Push Press (95/65) 10 Burpees -2:00 Rest- 2 ROUNDS FOR TIME 10 Push Press (115/75) 10 Bar Facing Burpees Thursday STRENGTH 6-6-4-4* Deadlift *Build to a Moderate-Heavy weight. Final set...

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11/8 – 11/13 Workouts

11/8-11/13 workouts Monday STRENGTH 8-6-6-4* Deadlift *Build to a Moderate-Heavy weight. 
WORKOUT 4 SETS
 25/20 Cal Bike
 15 Deadlifts (225/155) -1:00 rest- Tuesday STRENGTH 8-6-6-4* Power Clean *Build to a Moderate-Heavy weight. BENCHMARK WORKOUT "LITTLE BEAR"
 EVERY :30 x 15 MINUTES 
2 Power Clean (185/135) Wednesday STRENGTH 8-6-6-4* Front Squat *Build to a Moderate-Heavy weight. 

 WORKOUT 5 ROUNDS FOR TIME 
300/260m row
 20 Mixed Grip KB/DB Lunge (Athlete Choice)*
 20 Tuck-ups *Hold DB in Suitcase and KB in Front Rack. Switch sides 10 reps. Thursday STRENGTH EMOM x 10 MINUTES 
MIN 1 - 5 Push Press*
 MIN 2 - :15 Active Hang + 5-7 Kip Swings** *Build to and past workout weight. **Athletes can come off between movements. WORKOUT 
"DANNY" 
AMRAP x 20 MINUTES
 30 Box Jumps (24/20) 
20 Push Press (115/75) 30 Pull-Ups Friday Open Gym Saturday 
PARTNER WORKOUT IN TEAMS OF 2... 200m Run or 300m row
 250 Double Unders
 80 Thrusters (75/55)
 400m Run or 500m row
 200 Double Unders
 60...

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11/1 – 11/6 WODs

NO OPEN GYM THIS FRIDAY 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 15 Min to find 3RM bench press workout 5 Rounds 10/8 cal row 10 devils press (athlete choice) 10/8 cal row 10 renegade row (no PU) Tuesday STRENGTH 7-5-3-7-5-3 Sumo Deadlift *Wave Loading. Second 7-5-3 should be heavier than first 7-5-3. Looking for Moderate in first wave then Moderate-Heavy in second wave WORKOUT AMRAP x 18 MINUTES 2 Sumo Deadlift (Athlete Choice, AHAP)* 4 Goblet Front Squats (50/35) 6 Hand Release Push-Ups Wednesday STRENGTH ON A 16:00 RUNNING CLOCK... Build to a 3-Rep Heavy Push Jerk Week 8 of 8 WORKOUT 4 SETS 15/12 Cal Bike 15 Toes to Bar 10 DB Push Press + Push Jerk (50/35)* -Rest 1:00 b/t Sets- *1 Rep = 1 Push Press + 1 Push Jerk. Thursday STRENGTH EVERY 1:30 x 8 SETS* 2 Hang Power Clean + 1 Power Clean *Build to a Moderate-Heavy weight....

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10/25-10/30

Please take a min to leave us a google review, it really means a lot. https://g.page/CrossFitZionsville/review?gm Monday STRENGTH Bench press @1:30 7-5-3 7-5-3* *Second wave heavier than first. WORKOUT EVERY 3:00 x 5 SETS
 15/12 Cal Row 
20 Tuck-Ups 
Max Burpees in Time Remaining... rest 1:00 after each round Tuesday STRENGTH ON A 8:00 RUNNING CLOCK...
Build to a Moderate 5-Rep Hang Power Clean Into...
 ON A 8:00 RUNNING CLOCK...
Build to a Moderate-Heavy 3-Rep Hang Squat Clean WORKOUT FOR TIME 
30/25 Cal Bike 
20 Hang Power Cleans (135/95) -Rest 3:00- 30/25 Cal Bike
 20 Hang Squat Cleans (95/65) Wednesday STRENGTH 5-5-5-5 Push Jerk* *Build to a Light-Moderate weight. Week 7 of 8 WORKOUT AMRAP x 17 MINUTES
 400m Run
 12 Push Jerks (155/105) Thursday STRENGTH 7-5-3-7-5-3 Deadlift *Wave Loading. Second 7-5-3 should be heavier than first 7-5-3. Looking for Moderate in first then Moderate-Heavy in second. NCFIT BENCHMARK WORKOUT "THE INFERNO"
FOR TIM E
100 Double Unders 35 Air Squats
 30...

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Monday 10.18 – Saturday 10.23

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 4x3
Tempo Back Squats (21X1)* *Keep weight Moderate. Should be heavier than Week 3 4x3 weight. Week 6 of 8 WORKOUT AMRAP x 14 MINUTES 10 DB Hang Power Clean (50/35)* 20 Alt. Single DB Lunges 10 DB Hang Power Clean 20 Sit-Ups *HPC are double DB. Single DB Lunge hold 1 DB across chest. Tuesday STRENGTH EVERY 3:00 x 4 SETS 6-8 Sumo Deadlifts* 3-5 Box Jumps (30/24) *Build to a Moderate weight. (Score is Weight) "FIGHT GONE BAD"
3 ROUNDS FOR MAX REPS 1:00/ station 
WB SDHP BJ PP Cal rest 1:00 Wednesday STRENGTH 4x3
Tempo Bench Press (21X1)* WORKOUT 2 ROUNDS FOR TIME 40 Burpees 800m Run 40 Slam Balls (30/20) Thursday STRENGTH 6 SETS* 1 Hang Squat Clean
+
1 Squat Clean Thruster NCFIT BENCHMARK WORKOUT "PAINKILLER" 5 SETS 
ON A 2:00 RUNNING CLOCK... 8 Thrusters...

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Monday 10/11 – Saturday 10/16

We recently found out that one of the members in our CrossFit Zionsville community, Jhonny Pasten, was diagnosed with cancer for the second time in two years at age 23. We have set up a GoFundMe account for those who are willing and able to donate to help him with medical bills and any other needs he may have during his recovery. Please take a moment to read his story. The link to support is below! https://www.caringbridge.org/visit/jhonnysjourney   gofundme.com/f/jhonnystrong Jhonny's Story Hello everyone! My story with cancer began when I was 23 years old. Went to the doctor and got some tests done. By the end of it, I was diagnosed with testicular cancer. I took the news head-on and kept a positive attitude for myself and my loved ones. I ended up having surgery to remove the tumor in my testicle. Recovery was great And the doctor told me that there was no need for any chemo treatment due to Finding this early. After that The next two years I lived my normal life, enjoying time...

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Monday 10/4 – Saturday 10/9

Help us grow. 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 CFZ Community, Our friend Johnny needs our support! He was recently diagnosed with a tumor in his stomach, which is obstructing his lower intestine. In 2019 he had testicular cancer that was treated with surgery. His doctors believe this is the same cancer that has now spread. He started chemo a couple of weeks ago. We would like to show him we are here and thinking about him. If you are able please send me a short video, note, card, text, email, picture with encouraging words and I will put it together and get it to him! Please send to 317-733-4604 Let’s show him we are #Johnnystrong! Monday STRENGTH 4x7
Tempo Bench Press 4X7 Chin ups *Keep weight Moderate. WORKOUT 5 ROUNDS FOR TIME 20/15 Cal Bike
20 Toes to Bar Tuesday STRENGTH ON A 15:00 RUNNING CLOCK... Build to a 3-Rep...

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