WOD 5.12.09 – Canada’s Crusade

This heroes workout is named after Geoffrey Canada of the Harlem Children’s Zone. No this is not the same Zone as Barry Sears – no fat, protein, and carb blocks. We are talking about a man who has carved out 100 blocks in Harlem where he is building a better future one generation at a time. His work is amazing. So to honor this crusader we have – Canada’s Crusade!

Warm Up
10 Squats
10 Step Back Lunges
5 Push Ups


WOD – Canada’s Crusade
Run .25 Mile
10 Burpees
Run .5 Mile
20 Burpees
Run 1 Mile
30 Burpees

Post time to comments.

This is a tough one. But do it thinking about the commitment of Canada, of the thousands of kids, of the work it takes to break generations of systematic oppression, one day at a time.

Of  interest:


About JTP

An occasional reader, an occasional writer, an occasional podcast producer, an occasional strategist.
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3 Responses to WOD 5.12.09 – Canada’s Crusade

  1. fivimaster says:

    What reporting features would you say are the most important to you for logging your runs or activities? Especially someone who employs cross training?


  2. mica says:

    27 minutes………is that ok

  3. JP says:

    I haven’t done this workout so it seems ok to me.

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