Thursday, February 13th, 2014

Hey Folks!

Beauty WOD!  Shoulders and a half eh?  Saw some folks opting for a row/slam ball beat-down, looked like fun, I kind of wish I had done that!

OK!  So there are some mild changes happening regarding the WOD.  We’re going to time-stamp the whole class.  What this means (on a typical day) is that the general warm up (500m row, arm circles, leg swings) needs to be completed by 5 minutes after the hour (00:05), the specific warm up (dislocates, inch worms, etc.) needs to be done by quarter after (00:15) the strength is done by 30 to 35 after (00:30-35) and the WOD is ideally completed with 5-10 minutes left for mobility.  I know some of you like to spend a little extra time warming up or cooling down, that is totally OK.  Come early, stay late afterwards, just try to be “out of the way” when you need to be  – you all know we’re flexible and friendly about everything.  Once again, we’re hoping this will create a bit more structure and therefore, better coaching 🙂

(00:00-00:05) Warm up

(00:05-00:15) 2 Rounds – 10 band pulls, 10 push up plus, 10 squats, 10 good mornings


(00:15-00:40) Strength
Front Squat 5-3-2
Deadlift 5-3-2

(00:40-00:50) WOD
3 Rounds for time:
10 kettlebell Thrusters 50/35 (5 per hand)
15 Kettlebell swings 50/35
20 Situps


1.  Metcon
For time: of:
Unbroken Squat Cleans, 135/95
Burpees over the bar

2.  EMOMx10

10 Close Grip OHS – you choose the weight, hands double thumb distance apart.


(00:15-00:40) Strength:
Press 5×5 80%

Strict Pulups 3×10

(00:40-00:50) WOD
3Rounds For Time:
10 kettlebell Thrusters 50/35 (5 each hand)
15 Kettlebell swings 50/35
20 Situps

(00:50-00:00) Mobility:
Stretch – Quads, Pecs, Shoulders
Foam Roll – T-spine

See you in the gym!
The CrossFit Sudbury Team