Wednesday, October 30th, 2013

Hey Folks!

Awesome work on todays WOD – as usual.  It’s been a while since we’ve strict pressed, but I’m sure it was as awesome as you all remember!

CFKids (12-18) is on again tomorrow night (Wednesday) from 7-8pm.  We’re building some monsters – It’s very cool seeing how quickly they’re catching on and eating up CrossFit.

The following video would be an amazing way to do CrossFit everyday don’t you think?

Warm up

2 Rounds – 10 inch worms, 30 second plank, 10 spiderman lunges, 30 second Russian Baby maker

3 position Clean (floor, knees, jumping position).  Work up to something “heavy” and then do two more of the complex at that weight

4 Minute AMRAP:
6 KB swings
6 KB push press Non-dominant arm

-1 minute rest-

4 Minute AMRAP:
6 Kettlebell swings
6 KB push press Dominant arm

Mobility:
Stretch – Glutes, Hamstrings, Calves
Foam Roll – Quads, Calves

See you in the gym!
The CrossFit Sudbury Team