Thursday, January 23rd, 2014

Hey Folks!

Killer Diane times today – it’s a deceivingly hard workout as once you’ve burnt out your shoulders on the handstand push ups, you just have to wait until they’ve less tired, which is often WAY too long haha.

Sign up for the open!  It’s fun and you’ll get to test your fitness and have a blast while you do it!

Hoodies are in design phase and should be hopefully in the gym in about a month.  I know… it’s a little late, but they’ll still come in handy for the rest of this winter, and the early spring (i hope it’s a VERY early spring)

Warm up

2 Rounds – Foam Roll, 10 hops, 10 tuck jumps, 10 push up plus


Front Squat 2×5 / Deadlift 2×5

EMOM 16 Minutes
Even mins – 5 Pistols R leg, 5 ring rows R arm
Odd mins – 5 pistols L leg, 5 ring rows L arm


1.  Metcon
For time:
50-40-30-20-10 Wall Balls, 20/14
25-20-15-10-5 TTB

2.  EMOMx5
2 Squat Snatches – drop from the top and take 5 seconds between reps
As taken from


C&J 2-2-2-1-1-1

Row 1000m
50WB 20/14
50 Walking lunges
100 Double unders

Stretch – Shoulders, Pecs, Calves
Foam Roll/Stick – Calves, hip adductors

See you in the gym!
The CrossFit Sudbury Team