Coach with WOD (workout of the day) whiteboard at Capital City Athletics Edmonton

Workout of the day

The WOD is your daily dose of variety and challenge, carefully crafted by our expert coaches.

2024-09-30

Strength

Metcon

WOD: 215 Innocent Children

(45min Time Cap)

Cash In: 215 DU

21 HSPU or 21 Z-press

5 Clean and Jerks (95/135)

21 Burpees

5 Clean and Jerks (95/135)

21 Box Jumps (20/24”)

5 Clean and Jerks (95/135)

21 Kettlebell Swings (16/24kg)

5 Clean and Jerks (95/135)

21 Lunges

5 Clean and Jerks (95/135)

21 Pull-ups

5 Clean and Jerks (95/135)

21 Med Ball Squat Cleans (14/20)

5 Clean and Jerks (95/135)

21 Toe To Bar

5 Clean and Jerks (95/135)

Cash Out: 1996m Row or Run  

September 30th has been designated as the National Day for Truth and Reconciliation. This day will mean different things to each individual, but in general is a day for reflection, recognition and education. This workout was created by Indigenous CrossFit athletes Roger Boyer and Kris and Kristin Sylliboy, and this is just a small part we can do to reflect on the Residential School System and in honour of those children lost and survived by it.

core

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