CrossFit Indestri WODs Dec 26-Jan 1

CrossFit Indestri News

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ACUFX

Reminder, Jenn Redding from AcuFX will be available for appointments in the therapy room over the next week.  If you're interested in learning more about booking an appointment speak with Jen or Steph.Take your recovery as seriously as your take your training.

Acupuncture | Cupping | Gua Sha

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Coming up at CrossFit Indestri in 2017

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**The Blog**

Hi Folks, we've been doing the WODS of the week for a few years now and as of January we are going to go back to nightly blog postings for awhile.  We have a lot of good and important information to share, and some of that gets lost when the blog gets too long.  There is also something to be said for the excitement of checking the blog the night before class to see what tomorrow's WOD is!Maybe you remember this "old school" video….   "Is the WOD up yet?"  "Why's the WOD not up yet?"  "Is the WOD up yet guys?"

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Endurance Community

CrossFit Indestri will be the host location for multiple indoor rides this winter.  This will be lead by Andrew Flynn of Tri39 and these indoor rides will be open to all levels as well as both CrossFit Indestri members and non-members.  The indoor rides will take place on 4 Sunday's from 6:30am-8:30am at a cost of $10.  **Please note for members this is separate from your membership as we're just the host location.You will need your own bike and bike trainer!

Rides:

Sunday, January 15th | Sunday, January 29th | Sunday, February 12th | Sunday, February 26th

6:30am-8:30am

Please register on Zen Planner!

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A Level for every Athlete

We have begun to post 4 levels for each workout.

• LEVEL 1 – BEGINNER/TECHINQUE ATHLETE –Technique & Progression Focus - Athletes 0-3 months membership this is a must!
• LEVEL 2 – PERFORMANCE ATHLETE – Technique & Cardio focus as well as building strength.
• LEVEL 3 – RX ATHLETES – Perform as prescribed on crossfit.com and the open/competitions. ** THIS IS THE LEVEL LISTED ON THE 1ST BLOG POST & THE WHITEBOARD.
• LEVEL 4 – COMPETITOR ATHLETES – This will require extra work, complex level movements, heavier weights & Extra cash out work.  This is for athletes looking to compete only.

The levels are not meant for you to pick one level for every single workout.  You will be able to do different workouts at different levels depending on our strengths in the movements.  Each level will have it's purpose and depending on your goals you will be able to decide which level to proceed with for each workout.  Coaches are still able to suggest modifications or scales if needed, please talk to your coach.

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AND NOW FOR THE

 WEEK OF WODS

AT CROSSFIT INDESTRI

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MONDAY: 

FOCUS: 

Boxing day WOD

10am-1pm30 Min AMRAP

250m Row/Ski

20 Sit ups

15 Push Ups

10 Burpees

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Cash Out:

15 minutes

E3MOM

40m Sled Push 150/75  or OH Lunge Walk 45/25

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TUESDAY: 

FOCUS: 15 mins

3 position cleans5x3Building technique and to a heavy set of 3

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WOD: 25 mins

LVL3: RxFor Time:27-21-15-9Cal. RowPush Press 95/6510 min Time Cap:

Rest 5 Minutes

For Time:27-21-15-9Cal. Assault BikeFront Rack Lunge 95/6510 min Time Cap:

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LVL1: TECHNIQUEFor Time:27-21-15-9Cal. RowPush Press 65/4510 min Time Cap:

Rest 5 Minutes

For Time:27-21-15-9Cal. Assault BikeFront Rack Lunge 55/3510 min Time Cap:

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LVL2: FITNESSFor Time:27-21-15-9Cal. RowPush Press 75/5510 min Time Cap:

Rest 5 Minutes

For Time:27-21-15-9Cal. Assault BikeFront Rack Lunge 75/5510 min Time Cap:

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LVL4: COMP

For Time:27-21-15-9Cal. Rowthruster 95/6510 min Time Cap:

Rest 5 Minutes

For Time:27-21-15-9Cal. Assault BikeFront Rack Lunge 115/7510 min Time Cap:

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CASH OUT: 4 mins

Tabata Russian Twists

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WEDNESDAY: 

FOCUS: 

Front Squat (4×10 @55%+5lbs)Perform a set every 2 mins

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WOD: 15 Mins

LVL3: RxEvery 3 mins (5 rds)5 Power Cleans (185/135)30 yard backwards Sled drag (100/75)

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L1: TechniqueEvery 3 mins (5 rds)5 Power Cleans (technique)30 yard backwards Sled drag (75/55)

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L2: Fitness

Every 3 mins (5 rds)5 Power Cleans (135/95)30 yard backwards Sled drag (100/75)

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L4: CompEvery 3 mins (5 rds)5 Power Cleans (225/155)30 yard backwards Sled drag (100/75).

Core Work:

10 rds30 Sec. R-Elbow Side Plank30 Sec. L-Elbow Side Plank

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THURSDAY: 

FOCUS: 

Banded Sh. Press5x8

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WOD:

L3: Rx

7 min Amrap14 KB Swings (24/16)14 Push Ups

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L1: Technique

7 min Amrap14 KB Swings (16/12)14 Push Ups

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L2: Fitness

7 min Amrap14 KB Swings (20/12)14 Push Ups

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L4: Comp

7 min Amrap14 KB Swings (32/24)14 HSPU

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CASH OUT: 

Tabata (8rds)20 sec. Hollow Hold10 Sec. Superman Hold

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FRIDAY: 

FOCUS:

Speed TrainingBulgarian Spit Squats3x30 For Speed (15 per side)

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Dead Lift Prep

8 Min EMOM 3 Dead Lifts

Building to a Heavy 3

WOD: 

LVL3: Rx & LVL4:

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:10 Deadlifts, 135# / 95#15 Box Jumps, 24″ / 20″15 Deadlifts, 185# / 135#15 Box Jumps, 24″ / 20″20 Deadlifts, 225# / 155#15 Box Jumps, 24″ / 20″25 Deadlifts, 275# / 185#15 Box Jumps, 24″ / 20″30 Deadlifts, 315# / 205#15 Box Jumps, 24″ / 20″35 Deadlifts, 365# / 225#15 Box Jumps, 24″ / 20″

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L1: Technique8-Minute AMRAP:10 Deadlifts, 95# / 65#15 Box Jumps, 16″ / 12″15 Deadlifts, 105# / 75#15 Box Jumps, 16″ / 12″20 Deadlifts, 115# / 85#15 Box Jumps, 16″ / 12″25 Deadlifts, 135# / 95#15 Box Jumps, 16″ / 12″30 Deadlifts, 155# / 105#15 Box Jumps, 16″ / 12″35 Deadlifts, 155# / 105#15 Box Jumps, 16″ / 12″

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L2: Fitness8-Minute AMRAP:10 Deadlifts, 105# / 75#15 Box Jumps, 20″ / 16″15 Deadlifts, 115# / 85#15 Box Jumps, 20″ / 16″20 Deadlifts, 135# / 95#15 Box Jumps, 20″ / 16″25 Deadlifts, 155# / 105#15 Box Jumps, 20″ / 16″30 Deadlifts, 185# / 135#15 Box Jumps, 20″ / 16″35 Deadlifts, 225# / 155#15 Box Jumps, 20″ / 16″

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SATURDAY: Coach Neal

9:00 am - Partner WOD

Coach Neal Back in the house, It will be his pick for todays workouts

10:00 am - Heavy

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SUNDAY: Coach Stouty NEW YEARS WOD

Gym Opens at 10:30There is no open Gym time today, WOD Only

WOD: 11am - 12pm

We will leave it up to the Dice.... 

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STOUTY, JEN & STEPH