Friday, October 31st, 2014

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

It’s that day!  Kids are going to be bundled up and collecting the goods.  If you feel like they have too many reece’s cups and you need to get rid of some, there’s a nice gym owner I know that can dispose of them for you *wink wink*

Get that last epic workout in tomorrow and then if you’re going to do it, have that candy and enjoy it sans guilt.  Then, plan what you’ll do the next day.  Good food, workout/random physical activity, etc.  Doooooooo it.[/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=rf0MigiZK4A”][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

Overhead Warm up
2 Rounds: 
10 dislocates + 10 weighted 
10 ring rows + 10 push up plus 
10 spiderman lunges 
10 tuck jumps

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.


Spooky WOD!!!
5 Rounds for time: 
3 Front Squats (challenging weight) 
10 Box Jump Overs

LONGEVITY

Press E2MOM
Every 2 Minutes for 10 Minutes: 
5 Presses @70%

Scary Monster Hip Masher
5 Rounds for time: 
3 Squat Cleans 135/95 
10 Box Jump Overs 24/20

COOL DOWN

Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids 
LaX Ball – Pecs, Rotator Cuff, Traps

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