Tuesday, January 14th, 2014

Hey Folks!

Great work on todays WODs, or if you were resting, I hope it was great!  you have to recover just as hard as you train.

For those of you who have missed WODs here and there, if you need to take more rest days then there are “programmed” than do it – it’s not a big deal and you won’t be missing out on anything crucial.  Due to the flexible and varying day structure, you’ll always end up seeing those movements you may have missed in the near future.

We’ve been salting in front of the entrance on top of what is provided by the landlord (I can’t blame them for not being in on weekends or before me at 6am), but even still, make sure you’re being careful on the pathways and parking lot.  The weird weather we’ve been having has lead to some icy spots out there!

Warm up

2 Rounds – 10 push up plus, 10-20 “kips” (this is just the swing back and forward, no pull up involved – it should help to open up your shoulders… nothing crazy, just a gentle swing back and forth), 10 hops, 10 squats


Bench Press 2×5 / Bat Wings 2x10second hold
***Add weight to last weeks lifts if you can.

5 Turkish get ups per side.  1 minutes max double unders.  4 Rounds


1.  Metcon 
With a running clock
3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
3x max reps of Squats in 40 seconds, rest :20 between rounds.
3x max calories on Rower in 40 seconds, rest :20 between rounds.

This is a 12 minute workout, 3 minutes at each movement.  Post totals for each of the four movments.


Back Squat 5×5 80%

9PushPress 95/65
11BoxJumps 24/20

Stretch – Quads/Psoas, Calves
LaX Ball – Rotator Cuff, Traps, Rhomboids

See you in the gym!
The CrossFit Sudbury Team