CROSSFIT WOD's December 28, 2015 -January 03, 2016.

CROSSFIT WOD's December 28, 2015 -January 03, 2016.

Louis Cyr - Canada's original Strongman and one of the strongest men of all time.  This documentary "The Canadians" is a very informative look at the life of this amazing mans life and abilities. 



 
CF GAMES - 2016 Schedule. 

CF GAMES - 2016 Schedule. 

 

DANKO JONES - one of my favourite artists, I will be sharing a different video each week of the fabulous Danko Jones.

This program is back to a prep cycle with a lot varied volume work on the foundational strength lifts of CF (back squat, press, deadlift, snatch and clean and jerk).  You will see alternating work of heavy, moderate, and light work on each cycle of all of these lifts in an attempt to develop multiple strength qualities simultaneously.  Max force development, muscular endurance and speed endurance are all touched on in this prep cycle. The total length of the cycle will take us right into the Monster Lift-Off (December 31).  What is the monster lift -off - it is a fun open gym day to complete max efforts on the following lifts (snatch, clean and jerk, back squat, press, deadlift, and max pull-up), its meant to be a fun max effort day with a strong focus on community and team.  Danko Jones will also have a strong focus on the gymnastics movements of the HSPU and the MU - each cycle you will focus on strength and strength endurance of these two lifts, EDT will be used along with basic sets x reps cycles.  Lastly you will have a high volume of "core" work to complete as well - 4-5x/cycle post workout "core" work will be programmed in this phase to emphasize a strong foundation.


MONDAY  DECEMBER 28/15

Danko Jones - Cycle 05

WOD -

Level 2+3 - Fitness & Sport

A. T@G Power clean + push jerk 4x8 - build each set

B. HSPU’s 10x2 @ challenging load (elevated, bands, whatever it takes to push the “strength” of the HSPU.

>>>In Class

A. Press 4x6 - build

B.  “McGee”

AMRAP in 30min of;

- 5 185/27%# deadlifts

- 13 push-ups

- 9 box jumps 20/24”

Level 1 - Health

A. Press 4x6 - build

B.  “McGee”

AMRAP in 30min of;

- 5 145/225# deadlifts

- 13 push-ups

- 9 box jumps 20/24”

Elements

A. Press 4x6 - build

B.  “McGee”

AMRAP in 30min of;

- 5 95/135# deadlifts

- 10 push-ups

- 8 box jumps


TUESDAY  DECEMBER 29/15

Danko Jones - Cycle 05

WOD -

Level 2+3 - Fitness & Sport

A. Snatch 2(50%x2), 60-65-70-80%x2, 85-90-95%x1

B. Clean and jerk 2(50%x2), 60-65-70-80%x2, 85-90-95%x1

>>>In class

A. Back squat 3(50%x15)

B. “Soda”

AMRAP in 16 min of;

- 400m row

- 15 front squats @ 95/135#

- 20 T2B

Level 1 - Health

A. Back squat 3(50%x15)

B. “Soda”

AMRAP in 16 min of;

- 400m row

- 15 front squats @ 85/115#

- 20 T2B

Elements

A. Back squat 3(50%x15)

B. “Soda”

AMRAP in 16 min of;

- 400m row

- 15 front squats or goblet squats

- 20 T2B or hanging knee raises


WEDNESDAY  DECEMBER 30/15

Danko Jones - Cycle 05

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Rope climb technique - 5 min

B. AMRAP rope climbs in 8min;

C. “Harley”

Complete partner wod - AMRAP in 12min of;

- 10 alternating DB power snatch

- 4 gym width sprints


THURSDAY  DECEMBER 31/15

Danko Jones - Cycle 05

WOD -

“MONSTER LIFT OFF”

In 2 hours complete;

- Max snatch

- Max clean and jerk

- Max back squat

- Max press

- Max deadlift

- Max weighted pull-up

**Choose to do all of the work, or just the weightlifting total (snatch and c&j) or just the CF total (back squat, press, deadlift)

 


FRIDAY  JANUARY 01/16

WOD -

**Synergy will be open 10am, 11am, and 12pm for this stat holiday Games wod. 

CF GAMES OPEN 15.5

27-21-15-9 reps for time of:
- Row (calories)
- 65/95# Thrusters

**many of you will remember this one - oh man this was a doozie. 


SATURDAY  JANUARY 02/16

Danko Jones - Cycle 06

WOD -

Level 2+3 - Fitness & Sport A. Snatch 2(50%x2), 60-65-70-80%x2, 85%x1

B. Clean and jerk 2(50%x2), 60-65-70-80%x2, 85%x1

>>>In Class

A. Back squat 8(65%x2) - EMOM

B. “Montreal”

12-9-6-3 for time of;

- 105/165# Power clean

- MU’s

Level 1 - Health

A. Back squat 8x2 @ moderate load - EMOM

B. “Montreal”

12-9-6-3 for time of;

- 85/135# Power clean

- pull-ups

Elements

A. Back squat 8x2 @ moderate load - EMOM

B. “Montreal”

12-9-6-3 for time of;

- 65/95# Power clean or deadlifts

- pull-ups or ring rows


SUNDAY  JANUARY 03/16

Danko Jones - Cycle 06

WOD -

Level 2+3 - Fitness & Sport

>>>In class

A. Tire flips 5x8 @ moderate load (unbroken)

B. “Diane”

21-15-9 for time of;

- 155/225# deadlifts

- HSPU’s

Level 1 - Health & Elements

A. Tire flips 5x8 @ moderate load (unbroken)

B. “Diane”

21-15-9 for time of;

- 125/185# deadlifts

- HSPU’s or heavy DB push press