Tuesday, November 18th, 2014

Hey Folks!

My laptop is on the fritz (super sad face), so I’m posting the WOD here only as I’m surprised I’m even able to get this far into the interwebs!

Keep winning… there’s always an upside… worst case scenario, I spend even more money I don’t have to get a new computer!  Yay!  haha

– go find a cool video on youtube to watch, I like weightlifting videos from Catalyst or Burgener, CrossFit usually has some good ones, Robin Sharma, Key and Peele, you know what to do… sorry –

Warm up

2 Rounds – 10 dislocates (then 10 more with weight), 10 spiderman lunges, 10 Pull aparts, 10 hops and a little time spent stretching/mobilizing your ankles out.


Bench Press 6×1 – Find a new PR! 🙂  do some lighter, but longer batwings between sets (2x20seconds at the least)

14 Minute AMRAP:
7 single arm ring rows (try not to twist too much through your body)
14 Jumping lunges (switch feet in the air)


Bench Press – 3-2-2-1-1-1 (essentially finding a new PR or working up to your current one!

14 Minute AMRAP:
7 KB or DB Snatch
14 Box jumps (24/20)

Stretch – Pecs, Shoulders, Hammies, Calves (gastrocs and soleus)

See you in the gym!
The CrossFit Sudbury Team