Thursday, August 28th, 2014

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

Great work on todays WOD!  It was a pretty awesome metcon and awesome seeing people crush PRs during the Clean & Jerk portion.  Justin hit his first WOD as a full fledged member and Chuck is back to crushing insane amounts of weight.  CrossFit Sudbury is humming along nicely thanks to you Folks!

If you haven’t checked it out yet (it went up shortly before this) check out the “CrossFitter of the Month” for July!  It’s a gooooood one![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=chDRlUMnr_c”][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]

WARM UP

General Warm up
2 Rounds: 
10 Reverse Dislocates + 10 weighted 
10 toe touches + 10 hops 
10 air squats + 10 lunges

HEALTH

Front Squat 2×5
Elbows up, heels down, knees out, chest up, tight core.

Deadlift 2×5
Chest up, Shoulders back, core tight.

Open WOD 12.1
Complete as many reps as possible in 7 minutes of: 
Burpees 

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.


LONGEVITY

CrossFit Total
You have 3 attempts at each lift – some strategy is involved. Warm up sets are allowed, but then once you’ve decided you have your first attempt, you only have 2 more attempts afterwards. Make them good reps – Remember to live to train another day too! 

In order: 
Squat 
Press 
Deadlift 
***3 attempts ONLY 🙂


Open WOD 12.1
Complete as many reps as possible in 7 minutes of: 
Burpees 

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.


COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs 
Foam Roll – Calves, Hamstrings, T-spine

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