Thursday, November 27th, 2014

Hey Folks!

Awesome WOD today – My butt was on fire during the row.  It’s almost like the people programming these WODs know what they’re doing 😉

The weekend approaches and Christmas Parties abound – Try to make good choices, even if it means crushing a hard WOD or some simple tabata squats before you go to help cushion the blow to the metabolism.  It helps!


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


Front Squat Test
Find your new 1 Rep Max Front Squat!

Tight Core, elbows up, and drive those hips up and through!

Deadlift 2×5
Chest up, Shoulders back, core tight.

AD/SU for time
2 Rounds for time:
50 Calorie Airdyne
50 Sit ups


Upside Down Practice
Spend 15 Minutes working on being upside down:
Handstand walk, hold, wall runs (lifting hands while still on the wall – mimicking handstand walking, Wall walks – walking feet up the wall)
*Concentrate more on the holds, not Handstand push ups

Open WOD 14.1
As Many Rounds+Reps As Possible in 10 Minutes of:
30 Double Unders
15 Power Snatch (75/53)


General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team