Friday, August 22nd, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Sorry about the repetitive movements today!  The WOD was going to have muscle ups in it again and I needed to put a benchmark in… I should have looked further back in the programming (than 1 day!)  I’ll take a closer look going forward… however… how many of you crushed extreme despite the similar WOD??? Sneaky sneaky.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=””][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]


Back Squat Warm up
10 spiderman lunges 
10 toes touches 
10 goblet squats w/ 3 second pause in the bottom* 
10 pull aparts 

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


Health – Press & Pull ups
Press 2×5 

Pull ups 6×1* 

*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.

Aug 22 2014
Run 300m (Around the building) 
15 Slam balls 
Run 300m 
15 Ring Rows 
Run 300m 
15 KB swings 
Run 300m


Back Squat E2MOM
Every 2 minutes for 10 Minutes: 
5 Back Squats at 70%

Run 400m 
15 Snatch 95# 
Run 400m 
15 Hang Power Cleans 
Run 400m 
15 Front Squats 
Run 400m


Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders 
Foam Roll/Stick – Calves, Quads 
LaX Ball – Pecs

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]