Thursday, November 20th, 2014

Hey Folks!

You were winning today and I liked it.  Some big cleans, some new cleans and some epic high fives in the gym (I’m looking at you Kaila) today.  Keep up the awesome work, Folks.  Also, don’t forget to drink your nog.  I PR’d my clean today for the first time in at least a year… I owe it to the nog.  #noglife

p.s. the Laptop has been replaced with an awesome desktop.  It’s a beauty and it’s begging for you to sign in to your classes with it.  Also – enter your WOD scores!  It’s free and super fun!  Plus then when we re-do stuff you’ll have an old score to beat.


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 – Front Squat & Deadlift – 2×5
Front Squat 2×5

Deadlift 2×5

*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂


Bring Sally Up
Squat PR = # to use
350+ = 135
275+ = 115
225+ = 95
175+ = 75
<175 = 55
Or air squat


Swings on swings on swings
1min per station – 3 Rounds
Two Hand Swings
Left Hand Swings
Right Hand Swings
Double Unders

*Score is total reps.


Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team