Tuesday, January 7th, 2014

Hey Folks!

Killer performances on the various WODs today!  There were a boatload of push ups, box jumps, and squats done today AND we welcomed a lot of awesome OnRamp athletes to the gym today!

OnRampers – You are more than likely going to be sore tomorrow and the next day.  When you wake up Wednesday morning and you’re sore, still come in, because it’ll help you loosen up and we’ll be working on different muscle groups – You will feel better soon, the first one is always the hardest.

Warm up

2 Rounds – 10 reverse dislocates, 10 overhead squats, 10 ring rows, 10 spiderman lunges


Bench Press 2×5 / Bat Wings 2x10second hold

1 Minute per station 3 rounds – Slam balls, Push ups, Sit ups, Squats


“Fight Gone Bad”
3 Rounds for max reps of:
1 min Wall Balls
1 min SDHP, 75/55
1 min Box Jumps, 20″ – does not need to be games standards
1 min Push Press, 75/55
1 min Row for calories
1 min Rest


Press 5×5 75%

12-9-6-3 For time:
Toes to Bar
Snatch 95/65

Stretch – Hamstrings, Glutes, Pecs
Foam Roll – T-spine
LaX Ball – Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team

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