Tuesday, January 21st, 2014

Hey Folks!

Awesome work on todays WOD – Grace+!  (Grace is 30 clean and jerks for time),  Tomorrow is a rest day, and I know most of you aren’t ready to rest – so come in and work on your goals, work on some strength movements that you typically neglect.  Mobilize, Row, etc.

If you haven’t signed up for the Open yet, get on it!  Not only will you get to see where you stack up, and create a god litmus test for the next years fitness, but we’ll be creating teams in the gym and competing against each other!  There will be prizes each week to award the winners!  We’ll have more details coming out soon!

Warm up

2 Rounds – 10 reverse dislocates, 10 ring rows, 10 walking lunges, 30 second russian baby maker


Bench Press 2×5 / Bat Wings 2x10second hold

“Mini-Cindy” – 10 minutes:
5 pull ups
10 push ups
15 squats


3 TNG Snatches – you choose weight
1 Muscle up
12 Wall Balls

All “Performance” WODs follow Ben Bergeron’s “Competitors WOD”


Missed WOD/
Recovery Row/
Skill Work/

Stretch – Quads, Shoulders
Stick/foam Roll – Calves, Quads
Foam Roll – T-spine

See you in the gym!
The CrossFit Sudbury Team