If you are just looking for the workouts they are located below, Go to Indestri Blog for the upcoming events, tips, information and fun!
This Weeks WOW at INDESTRI
Crossfit Open starts this week!
Monday February 23rd
Buy In: Crossfit pick up line, Amrap my arms around you and never let you go, Wod you think about that?
7 Min AMRAP
7 atomic Sit Ups
Length Broad Jump
Gymnasty Skills: when I dip, you dip, We dip
Ring Dip with knee raise/Kip
Focus: Here and Mobility are the only places bands are allowed!
Banded Shoulder Press
WOD: How many push press can I do… All of them!
15 MIn CAP
Ring Dips 1-10
Push Press 10-1
After completion of Dips and press complete
10 unbroken double unders before you move on.
eg. 1 Ring Dip
10 Push Press
2 RIng Dips
9 Push Press
Cash Out: Remember pull ups? I like to call them “Earth pull downs.”
Unbroken Pull Ups
Choose your amount 5-20
Choose your scale
complete 3 sets
Rest AS LONG AS NEEDED
Tuesday February 24th
Buy IN: Its a box jump, get your mind out of the gutter!
10 Push Ups
10 10 Wall Balls
30 secs Double unders
Gymnasty Skills: Here hold this, I’ll be right back
3x30sec HS Hold/Plate Hold
Focus: They see me Rowing, They Hatin!
Row 250m x4 – Rest 1:1
WOD: When I get Tired, I just stop being tired and be awesome. True story…
“Just Keep Going!”
Russian KB Swings 24/16
Lateral Box Shuffle (8/12/20)
Immediately following your workout complete:
CashOut: Reminder the chalk bucket is not for puke!
2x 20 CAL Assault Bikes
Wednesday February 25th
Buy IN: “Did he just say sally up with push ups to planks?”
Coach Lead Dynamic
Gymnasty Skills: Kip from your knees? WTF? (come to class find out)
Kip from Knees
Jump then land in Squat
Focus: The only time you’d rather Snatch
WOD: FYI – It’s not Cindy Brady.. and it’s 20 minutes no matter how much you beg or bargain.
5 pull ups
10 push ups
CashOut: Amraps keep on running, and know Mary will be coming, Rolling, rolling rolling on a foam roll!
Thursday February 26th
Buy In: Body Builders and globo gym guys will need 15 power pars and 10lbs of creatine in there fanny pack to finish this warm up!
12 mins Circut
Station#1 Weighted Step ups
Station#2 DB Thrusters
Station#5 Assault Bike Sprints
Station#6 Lateral hurdle Hops
Strength Day: Did you bring your shin guards?
ME Box Jumps (for height)
Cash Out: Oh you ran a marathon? how heavy was the sled?
2x Seated sled pulls
Friday February 27th
Buy IN: One of these things is not like the others.. one of things are not the same.
EMOM 6 mins
5 Burpees Box Jumps
7-10 Push Ups
Gymnasty Skills: More earth pull downs
Strict Pull Ups
Focus: We will find out Thursday Night!
Open Skill Work
WOD: Omg, Omg, Omg it’s the open…Where’s my nano’s?
OPEN STARTS TODAY!
Cashout: Is that beer Paleo?
Open WODs for Friday Night lights start at 6:30pm