Monday, February 10th, 2014

Hey Folks!

Killer weekend!  Let’s keep up the great work and great energy lately.  Addressing range of motion limitations, sore spots and all that fun stuff is crucial to making sure we feel 100% throughout the 5 weeks of the open.  We have to keep in mind, it’s only 5 workouts.  Many of you complete 5 workouts every week!  Approaching each one with respect, ambition and humility will lead to the most enjoyment with the WODs 🙂 That, and a little added “fun” from our CFSuds Family!

Details on the CFSuds Open Intramurals will go up tomorrow so that you guys can get excited about that.

Warm up

2 Rounds – 10 dislocates, 10 spiderman lunges, 10 up/down dogs, 10 “no money”


Back Squat 5-3-2
* Try to go heavier each set. The first set of 5 should be what you used last week for your 2 sets of 5. Then the 3 will be a little heavier, and the 2 a little heavier than that.

Kettlebell Swings 2×15

5 Rounds for time:
10 wall ball
10 lunges
10 sit ups
10 ring rows
10 kettlebell swings


1.  Metcon
Squat Snatches, 95/65
C2B Pull ups
2.  Skills
Odd:  3-6 Muscle ups
Even: 30-60 Double unders


Handstand hold
* Accumulate 5 Minutes upside down

For time:
30 Push Press 135/95
* 4 burpees to start every minute but the first.
** Bar must come off the floor

Stretch – Shoulders, Shoulder internal rotators, Quads
Foam Roll – T-spine, Glutes, Quads

See you in the gym!
The CrossFit Sudbury Team