Monday, February 3rd, 2014

Hey Folks!

Great weekend – some great PR’s, lots of Oneill test victims and a fair amount of fitness.  Keep it up!

The Hoodies have been ordered!  They should arrive in 2-3 weeks or so, and then they’ll be ready to be worn around town.

Warm up

2 Rounds – 10 toe touches, 10 inch worms, 10 air squats, 10 push presses


Back Squat 2×5
Kettlebell Swings (Russian) 2×15

10 Minute AMRAP:
5 Deadlifts
5 “Evil wheels”
10 squats


1.  Metcon
4 RFT:
12 C2B
9 Deads, 185/135
6 Hang Power Clean, 185/135
3 Jerks, 185/135
2.  Skills
30 Strict C2B Pull ups – Only one set per minute.  If you complete 6 reps in your first set, rest till the start of minute two and start your count at rep 7, again only performing one set.  Continue till all 30 reps are completed.


Deadlift 5×5 75%

Death By C&J 135/95
*1 clean and jerk the first minute, 2 clean and jerks the second minute, 3 clean and jerks the 3rd minute, etc. Until you can’t complete the prescribed number of clean and jerks in that minute.

Stretch – Hamstrings, Calves, Quads
Foam Roll – T-spine

See you in the gym!
The CrossFit Sudbury Team