MONDAY: There are Seven Reasons to Go all out today!

Buy In: xyz.. now I know my ACDC next time wont you clean with me?

Run 400m

2rds

10 PVC pass throughs

10 wall squats

10 med ball cleans

then 

Thunderstruck

with Power Cleans (light weight)

every time you here Thunder (including Thunderstruck you complete a Power Clean)

WOD: Benchmark & Hero Wod

The Seven

7RFT: 30min cap

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

 

CashOut: Follow the leader

Coach led mobility

TUESDAY: Cardio, not Car radio.

Buy In: Mini Wod warm up :) love these

Run 800m

then

30 air squats

20 lunges

10 push ups

5 pull ups

Focus: Man I cant believe theres no walking dead this week…

Bench Press

5-5-5-5-5

WOD: Quicker you move the more rest you get

20 E2MOM (every 2 minutes complete the work)

5 burpees

10 Air squats

15/10 Cal Row/Bike (Rx plus 20/15 cal)

CashOut: Up in the sky.. its Superman? nah its Tabata Man!!

Tabata Superman & Hollow Body

 

WEDNESDAY: Cardio? is there a theme here?

Buy In: Yoga tonight! great day of mobility

Row 500,

Group Coach Led Mobility

Focus: Not Power… Not hang.. just Cleans

Squat Clean

3-3-3-3-3

WOD: Dr. Frankenstien is my Uncle, 

For Time: 20 min Cap

800m run

40 Medball clean Wall balls 20/14

800m run

Cash Out: these are how you become a super hero

6 turkish get ups

THURSDAY: Strength day!

Buy In: No cardio Today, just kidding go run and lunge

Run 400m

Lunge 200m

Run 200m.

then

Death by Pull ups

Strength Day:  Ok You can lift Heavy $#!^ now

Banded Shoulder Press

3-3-3-3-3

Back Squat

5-5-5-5-5

Super Set with 5 Face rakers

Static Hold @ top of Pull up 3-10 secs

1-1-1-1

Static Hold @ Top of Ring Dip 3-10 secs

1-1-1-1

Cash OUT: AKA Earth push downs

ME Push Ups

FRIDAY: The weekend always makes me feel Chipper! 

Buy In: Loosen up for one more blaster this week!

Roll out

Bergner warm up

Coach led Dynamic Warm Up

Focus: Read the blog and listen to your coach for some insight to this movement.

Snatch Balance

3-3-3-3-3

WOD: Wow no running, no rowing, no Assault bike… Trust me this is still cardio :)

Barbell chipper from Brooklyn :) This is meant to be fast!

For time: Its a sprint not a marathon

75/55  Rx Plus 95/75

10 front or back rack lunges

20 Hang Power Cleans

10 Squat cleans

20 Front Squat

10 split Jerk

20 Hang Power Snatch

10 Back Squat

20 push press

10 OH Squats

20 Floor Press

Cash Out: If you stop in at side launch grab me a 12 of the dark!

walk/jog 800m

run 800m

I know it’s not your favourite but we are going to take advantage of the weather for the Summer as we always do and run outside as much as we can. Remember what we have talked about all winter with respect to your pose running. When Form breaks down focus with a quick walk and get back on the run striking mid foot not heels!

Looks like the weather is coming around this week after it snows…. but I am really looking forward to getting a few barbells out side!

Chris
”I don’t like cardio either”
Stoutenburg

CrossFit Indestri “The Collingwood Original Crossfit”

200 Mountain Road, Unit 3

Collingwood, ON L9Y 4V5

705 444 0006

crossfitindestri.com