Tuesday, November 25th, 2014

Hey Folks!

Great work on todays WOD!  It was a good mental challenge ,especially during those burpees 🙂

Here is a nice little “seasonal paleo cookbook” – Do you have any specific recipes you like?  Bring them into the gym!  We’ll put them up on a whiteboard 🙂


Shoulder warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion


Strength – Bench Press & Batwing – 2×5
Bench Press 2×5

Batwings 2×15 seconds

*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.

**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂


Bench/Pull up EMOM
Every Minute on the Minute for 10 Minutes:
Odd – 5 Bench Press @70%
Even – 5 Strict Pull ups (or weighted)


Love thy kettlebell
For Time:
40 Two-Hand KBS
20 HR Push Ups
40 Goblet Squats
20 HR Push Ups
40 Two-Hand Swings

Rx = 50/35


Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team