CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

At very low intensity (walk through pace):

2 Rounds:

15 Calorie Row or Bike + 5 Spiderman and Reach, each side

12 Calorie Row or Bike + 5 Walkouts

9 Calorie Row or Bike + 1 Round of “Strict Cindy”

1 Set:

5 Wall Squats

10 Dowel Overhead Squats

15 Banded Good Mornings

20 AbMat Sit-Ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Girls Gone Wild (3 Rounds for time)

On the 0:00… Girls Gone Wild Part #1 – “Fran”


Thrusters (95/65)


On the 4:00… Girls Gone Wild Part #2 – “Diane”


Deadlifts (225/155)

Kipping Handstand Pushups

On the 8:00… Girls Gone Wild Part #3 – “Amanda”


Ring Muscle-Ups

Squat Snatches (135/95)
What is less important than doing these workouts as “Rx”, is completing these with rest between. If we believe there is a strong chance that we will reach the 4:00 cap in either “Fran” or “Diane”, let’s slightly modify the couplets so that we are afforded around :30-1:00 of rest. This makes the stimulus of the workout more potent, as opposed to a 15:00 straight workout. We are looking for the sprint stimulus today.

Enter all three completion times to the trackers, where the system will add together the sum total.

If we reach a time cap, add a single second for every repetition not completed.

Extra Credit

Warm-up (No Measure)

3 Rounds, Not for Time:

250m Row @ 2K Pace + 10 Seconds

250m Row @ 2K Pace + 3

250m Row @ 2K Pace + 10 Seconds

250m Row @ 2K Pace

Rest 3:00 between.

Intended to a conditioning based recovery from our benchmark prior to. 3 x 1000m distances. As an example, if our best 2K row time is 8:00, we would have a 2K pace of 2:00/500m. Our paces for the workout would be as follows:

250m Row @ 2:10

250m Row @ 2:03

250m Row @ 2:10

250m Row @ 2:00