Monday Feb 5 - Saturday Feb 10, 2024

Monday Feb 5

 

Today we remember our good friend and long-time member, Chris Thompson.  Chris has been a member at Natural High CrossFit for over 13 years, but way beyond that, he’s been a friend, father figure, confidant, advisor and conversation partner for us all.  Whether it was conquering WODs, cheering on fellow athletes, or sharing post-workout chats, Chris embodied the true spirit of community.  Chris loved to ‘have a chat’ and we have all greatly benefited from the wisdom of his incredible life experiences.  He will be remembered for his kindness, adventurous spirit, passion, and unwavering commitment to self-improvement as well as his big heart.  Chris was taken from us suddenly while doing what he loved so much; travelling.  We are sending all of our love today to his amazing wife, Anne, and his two daughters, Claire and Erin, as well as the rest of his family.  Chris, your CrossFit family will carry your memory in every rep, every PR, and every moment of camaraderie.  Your passion for fitness was surpassed only by your ability to uplift those around you and we thank you for this gift.  May you find eternal peace dear friend as we work to honour you by carrying your light and warmth forward to all who enter our the Box. Chris you’ll be missed by this community and remembered always.

Part A

 

5 sets x 3 Deadlifts @80%

Every 2.5 min

 

Part B

 

Please join us for one memorial burpee for each year of Chris’ life in memory of a great man and friend.

 

78 Burpees for time!!

 

Part C

 

7:00 AMRAP

7 Hang Power Snatch (95/65)

7 Box Jump Overs (30/24)

 

Tuesday Feb 6

 

Part A

 

5 sets x 3 Back Squats @80%

Every 2 min

 

Part B

 

4 Rounds

15/12 Calorie Row

15 Toes to Bar 

100ft Farmer Carry 70s/50s

5 Bar Muscle Ups

 

Part C

 

Mini Mobility Session

 

2 rounds

 

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

 

Wednesday Feb 7

 

Part A

 

5 sets x 3 Bench Press @80%

Every 2 min

 

Part B

 

5 sets - new set starts every 4 min

3 min cap per rounds (i.e. 3 min work : 1 min rest per round)

5 Shuttle Runs

1 Handstand Walk (25ft) (or 2 Wall Walks)

5 Shuttle Runs

1 Handstand Walk (25ft) (or 2 Wall Walks)

5 Shuttle Runs

 

Thursday Feb 8

 

Part A

 

Every Minute (10:00)

5 Power Clean and Push Jerks (+10lbs total from Wk1)

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

 

Part B

 

For Time:

75 Air Squats

25 Push Ups

50 Wall Balls (30/20) (or 20/14 to 11’/10’ height)

25 Push Ups

75 Air Squats

 

Part C

 

Mini Mobility Session

 

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

 

Friday Feb 9

 

Part A

 

“The GHOST”

6 Rounds:

1:00 Max Calorie Row

1:00 Max Burpees

1:00 Max Double Unders

-Rest 1:00 between rounds-

 

Part B

 

12 Leaning Lateral Raise @ moderate weight – maintain quality

10 Single Arm DB Skull Crusher @ moderate weight – maintain quality

 

-Rest 1 min between rounds-

 

Saturday Feb 10

 

Part A

 

"Big Brad"

Teams of 2

30:00 AMRAP

150 Double Unders (Split)

100ft Walking Lunge (Together)

50 Alt Dumbbell Snatches (50/35) (Split)

25 Bar Muscle Ups (Or Burpee Pull Ups) (Split)

 

Part B

 

4 sets: 

15 Strict Hanging Leg Raises

50ft Single DB Overhead Carry (Left– as heavy as possible)

50ft Single DB Overhead Carry (Right – as heavy as possible)

10 V-ups + Alt. V-Ups (R + L + Both=1)

50ft Single DB Overhead Carry (Left– as heavy as possible)

50ft Single DB Overhead Carry (Right – as heavy as possible)