Friday, June 13th, 2014

Hey Folks!

So?  How was Nate?  Good times right?  You can expect more awesome, Classic CrossFit WODs on Thursdays throughout the summer.  Some of them will be judged – so chase that virtuosity and don’t leave it to the judge to correct you.

Warm up

1 Round – 10 squats, 10 push ups, 10 ring rows, 10 spiderman lunges, 10 dislocates, Foam Roll your body

Health

Press 2×5

Deadlift 2×5

“Fran” – 21-15-9 For Time:
Thrusters
Pull ups

Performance

1.  5 RFT
7 Muscle ups
11 Thrusters, 155/105
**
2.  C2B Progression

7 sets of 10, :40 rest between sets.

Longevity

5 Back Squat  E2MOM-10

“FRAN” – 21-15-9 For Time:
Thrusters 95/65
Pullups

OR

Heavy Fran – 15-12-9 For Time:
Thrusters 135/95
45# weighted Pull ups

Mobility:
Stretch – Quads/Psoas, Forearms, Shoulders, Pecs

See you in the gym!
The CrossFit Sudbury Team