Friday, June 20th, 2014

Hey Folks!

Next week we’re going to the Doghouse for James F’s farewell party.  We’re gonna crush some wings (or deep friend pickles!) and unfortunately say bye to one of the best James’ at our gym – At least in the top 3.

Warm up

2 Rounds – 10 toe touches, 10 walking lunges, 10 inch worms, 10 pull aparts


Press 6×1 (PR day!)

Pull ups 2×5

10 Minute AMRAP:
10 push press
10 walking lunges


1.  21-15-9
Dead Lift, 275/185
Box Jumps, 30/24″
2.  Accessory Work
3 Rounds NOT for time:

30 Back Extensions
20 Hips Extensions
10 Hip and Back Extensions


3 Back Squat  EMOM-8

Back Squat – 1 set: Body Weight for max reps minus 1 (i.e. if you think you will fail your next rep, then rack it, if you’re unsure, make sure you have a spotter.  Imagine leaving a single potential rep in the tank)

*OPEN 14.1* – 10 minute AMRAP:
30 Double Unders
15 Snatch 75/55

Stretch – Lats/Rhomboids, Forearms, Calves, Glutes

See you in the gym!
The CrossFit Sudbury Team