document.write("\u003ctd\u003e\u003cspan class=\"title\"\u003e\u003cspan style=\"font-weight:bold;\"\u003e[ISP CrossFit] 10.23.17 Monday\u003c/span\u003e\u003c/span\u003e\u003cbr\u003e\u003cspan class=\"desc\"\u003e\u003ch2\u003eWOD\u003c/h2\u003e\r\n\u003cdiv data-block=\"true\" data-editor=\"687m5\" data-offset-key=\"cnm5v-0-0\"\u003e\r\n\u003cp\u003eAMRAP in 8 minutes\u003cbr /\u003e\r\n\u003cbr /\u003e\r\n10 Toes to Bar\u003cbr /\u003e\r\n30 Double Unders\u003cbr /\u003e\r\n\u003cbr /\u003e\r\nrest 4 minutes\u003cbr /\u003e\r\n\u003cbr /\u003e\r\nAMRAP in 8 minutes\u003cbr /\u003e\r\nWallballs 20/14# 10/9\u0027\u003cbr /\u003e\r\n*15 Sit-ups each break\u003c/p\u003e\r\n\u003c/div\u003e\r\n\u003cdiv data-block=\"true\" data-editor=\"687m5\" data-offset-key=\"8q75i-0-0\"\u003e\r\n\u003cdiv class=\"_1mf _1mj\" data-offset-key=\"8q75i-0-0\"\u003eFor demos and explanation of skills/movements check out\u003cbr /\u003e\r\n\u003ca href=\"http://www.crossfit.com/exercisedemos/\"\u003eCrossFit Exercise Demos\u003c/a\u003e \u003c/div\u003e\r\n\u003c/div\u003e\r\n\u003cp\u003e\u003ca href=\"http://www.in.gov/isp/crossfit/2371.htm\"\u003eISP CrossFit Gear\u003c/a\u003e\u003c/p\u003e\u003c/span\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctd\u003e\u003cspan class=\"title\"\u003e\u003cspan style=\"font-weight:bold;\"\u003e[ISP CrossFit] 10.20.17 Friday\u003c/span\u003e\u003c/span\u003e\u003cbr\u003e\u003cspan class=\"desc\"\u003e\u003ch2\u003eWOD\u003c/h2\u003e\r\n\u003cdiv data-offset-key=\"cnm5v-0-0\" data-editor=\"687m5\" data-block=\"true\"\u003e\r\n\u003cp\u003e\"Flap Jacks\"\u003cbr /\u003e\r\n\u003cbr /\u003e\r\nFor time\u003cbr /\u003e\r\n\u003cbr /\u003e\r\n800m run\u003cbr /\u003e\r\n50 Over Head Squats 45/35#\u003cbr /\u003e\r\n800m run\u003cbr /\u003e\r\n50 Thrusters 45/35#\u003cbr /\u003e\r\n800m run\u003cbr /\u003e\r\n50 Front Squats 45/35#\u003c/p\u003e\r\n\u003c/div\u003e\r\n\u003cdiv data-offset-key=\"8q75i-0-0\" data-editor=\"687m5\" data-block=\"true\"\u003e\r\n\u003cdiv data-offset-key=\"8q75i-0-0\" class=\"_1mf _1mj\"\u003eFor demos and explanation of skills/movements check out\u003cbr /\u003e\r\n\u003ca href=\"http://www.crossfit.com/exercisedemos/\"\u003eCrossFit Exercise Demos\u003c/a\u003e \u003c/div\u003e\r\n\u003c/div\u003e\r\n\u003cp\u003e\u003ca href=\"http://www.in.gov/isp/crossfit/2371.htm\"\u003eISP CrossFit Gear\u003c/a\u003e\u003c/p\u003e\u003c/span\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctd\u003e\u003cspan class=\"title\"\u003e\u003cspan style=\"font-weight:bold;\"\u003e[ISP CrossFit] 10.19.17 Thursday\u003c/span\u003e\u003c/span\u003e\u003cbr\u003e\u003cspan class=\"desc\"\u003e\u003ch2\u003eWOD\u003c/h2\u003e\r\n\u003cdiv data-offset-key=\"cnm5v-0-0\" data-editor=\"687m5\" data-block=\"true\"\u003e\r\n\u003cp\u003e21-15-9\u003cbr /\u003e\r\n\u003cbr /\u003e\r\nRow for Calories\u003cbr /\u003e\r\nThrusters 95/65#\u003cbr /\u003e\r\n\u003cbr /\u003e\r\n*No Rower then bike same cals or run 200/150/100 meters\u003c/p\u003e\r\n\u003c/div\u003e\r\n\u003cdiv data-offset-key=\"8q75i-0-0\" data-editor=\"687m5\" data-block=\"true\"\u003e\r\n\u003cdiv data-offset-key=\"8q75i-0-0\" class=\"_1mf _1mj\"\u003eFor demos and explanation of skills/movements check out\u003cbr /\u003e\r\n\u003ca href=\"http://www.crossfit.com/exercisedemos/\"\u003eCrossFit Exercise Demos\u003c/a\u003e \u003c/div\u003e\r\n\u003c/div\u003e\r\n\u003cp\u003e\u003ca href=\"http://www.in.gov/isp/crossfit/2371.htm\"\u003eISP CrossFit Gear\u003c/a\u003e\u003c/p\u003e\u003c/span\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctd\u003e\u003cspan class=\"title\"\u003e\u003cspan style=\"font-weight:bold;\"\u003e[ISP CrossFit] 10.18.17 Wednesday\u003c/span\u003e\u003c/span\u003e\u003cbr\u003e\u003cspan class=\"desc\"\u003e\u003ch2\u003eWOD\u003c/h2\u003e\r\n\u003cdiv data-offset-key=\"cnm5v-0-0\" data-editor=\"687m5\" data-block=\"true\"\u003e\r\n\u003cp\u003e\r\nPause Front Squats\u003cbr /\u003e\r\n\u003cbr /\u003e\r\nWork to have heavy double (pause 1-2 seconds in the bottom)\u003cbr /\u003e\r\n\u003cbr /\u003e\r\nthen,\u003cbr /\u003e\r\n\u003cbr /\u003e\r\nFront Squat \u003cbr /\u003e\r\n\u003cbr /\u003e\r\nWork to a heavy single\u003cbr /\u003e\r\n\u003cbr /\u003e\r\nthen,\u003cbr /\u003e\r\n\u003cbr /\u003e\r\nAMRAP in 8 minutes\u003cbr /\u003e\r\n\u003cbr /\u003e\r\n15 Knees to Chest\u003cbr /\u003e\r\n30 Double Unders\u003c/p\u003e\r\n\u003c/div\u003e\r\n\u003cdiv data-offset-key=\"8q75i-0-0\" data-editor=\"687m5\" data-block=\"true\"\u003e\r\n\u003cdiv data-offset-key=\"8q75i-0-0\" class=\"_1mf _1mj\"\u003eFor demos and explanation of skills/movements check out\u003cbr /\u003e\r\n\u003ca href=\"http://www.crossfit.com/exercisedemos/\"\u003eCrossFit Exercise Demos\u003c/a\u003e \u003c/div\u003e\r\n\u003c/div\u003e\r\n\u003cp\u003e\u003ca href=\"http://www.in.gov/isp/crossfit/2371.htm\"\u003eISP CrossFit Gear\u003c/a\u003e\u003c/p\u003e\u003c/span\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctd\u003e\u003cspan class=\"title\"\u003e\u003cspan style=\"font-weight:bold;\"\u003e[ISP CrossFit] 10.17.17 Tuesday\u003c/span\u003e\u003c/span\u003e\u003cbr\u003e\u003cspan class=\"desc\"\u003e\u003ch2\u003eWOD\u003c/h2\u003e\r\n\u003cdiv data-offset-key=\"cnm5v-0-0\" data-editor=\"687m5\" data-block=\"true\"\u003e\r\n\u003cp\u003e\"Growing Pains\"\u003cbr /\u003e\r\n\u003cbr /\u003e\r\nAMRAP in 18 minutes\u003cbr /\u003e\r\n\u003cbr /\u003e\r\n18 Pull-ups\u003cbr /\u003e\r\n18 Push-ups\u003cbr /\u003e\r\n18 Sit-ups \u003cbr /\u003e\r\n18 Air Squats\u003c/p\u003e\r\n\u003c/div\u003e\r\n\u003cdiv data-offset-key=\"8q75i-0-0\" data-editor=\"687m5\" data-block=\"true\"\u003e\r\n\u003cdiv data-offset-key=\"8q75i-0-0\" class=\"_1mf _1mj\"\u003eFor demos and explanation of skills/movements check out\u003cbr /\u003e\r\n\u003ca href=\"http://www.crossfit.com/exercisedemos/\"\u003eCrossFit Exercise Demos\u003c/a\u003e \u003c/div\u003e\r\n\u003c/div\u003e\r\n\u003cp\u003e\u003ca href=\"http://www.in.gov/isp/crossfit/2371.htm\"\u003eISP CrossFit Gear\u003c/a\u003e\u003c/p\u003e\u003c/span\u003e\u003c/td\u003e\u003c/tr\u003e");