Friday, October 3rd, 2014

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

There are going to be some sore people tomorrow! 🙂  Yessssss.  Lot of crushed fundamentals scores for the Tabata Squats, some not even 3 weeks old (the scores… not the people… That’d be crazy).

Thanks to everyone that has suggested to friends that they check out our gym.  We love bringing people through Fundamentals and introducing them to the awesome place that is CrossFit Sudbury!  And it’s you guys that make it that way – so thank you!  If you know anyone interested in checking it out, send them to the site, and the front page contact form will alert us (if/when they fill it in).

Have an awesome weekend guys!  Jubba is going to be taking you guys through some beauty WODs this weekend and I’ll see you next week![/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=2eOZGC-8yXg”][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

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.


OctoberWOD
5 Rounds for time: 
5 Back Squats 
15 Ring Rows 
25 Slam Balls

LONGEVITY

Deadlift AMRAP
As Many Reps as Possible in 12 Minutes of: 
Deadlifts @70% 

*Make sure they’re the prettiest deadlifts ever. This isn’t a metcon. Do sets of whatever you want and rest as needed. 
**Score is reps x weight for total tonnage. 
***BE SMART, NO CRAPPY FORM – you want to have a good weekend, right? 🙂


Sneaky Clean WOD!
For Time: 
8 Cleans 
1 Jerk 
7 Cleans 
2 Jerks 
6 Cleans 
3 Jerks 
5 Cleans 
4 Jerks 
4 Cleans 
5 Jerks 
3 Cleans 
6 Jerks 
2 Cleans 
7 Jerks 
1 Clean 
8 Jerks 

*Rx: 115/85 
**Rx+ Cleans must be Touch ‘n Go 
***Rx++ Jerks must be unbroken


COOL DOWN

Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes 
Stretch – Hamstrings, Calves, Pecs, Forearms

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