Monday, January 20th, 2014

Hey Folks!

Killer weekend!  We had some stellar OnRampers finish up on Friday – make sure you introduce yourself and show them the ropes when you see any new faces in the gym! 🙂

We’re continuing the journey with Health/Performance/Longevity.  This weeks strength work is going to be pretty heavy.  If you had a rough go last week, stay at the same weight and move up next week.  When you’re on a “rest” day, I suggest if you’ve already done the previous days WOD, then use that day to work on your goals, mobilize, or work on a some strength work you’ve been neglecting.

Warm up

2 Rounds – 10 dislocates, 10 ban pull aparts, 10 overhead squats, 10 toe touches


Back Squat 2×5
Kettlebell Swings 2×15

2k Row


1.  Metcon
“ECC Event 3″
3 RFT:
15 C2B Pull ups
12 Lateral Burpee Box Jump Overs, 20”
9 Back Squats, 225/145 – From the ground.
2.  Skills
5×5 Close Grip OHS – all fingers inside the knurling.


Press 5×3 85%

For Time:
30C&J (135/95)
30 Barhop Burpees
30 Situps

Stretch – Hamstrings, Calves, Pecs
Foam Roll – Quads, IT bands, T-Spine

See you in the gym!
The CrossFit Sudbury Team