Tuesday, December 9th, 2014

Hey Folks!

Check out the CrossFitter of the Month!  Looks pretty legit to me 🙂

Weightlifting Club this week – Tuesday & Thursday this week!  It’s a $10 drop in fee and you get to practice your lifting and get some killer coaching from John!


General Warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges


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 🙂


Pendlay Row/L-Sit EMOM
Every Minute on the Minute for 10 Minutes of:
ODD – 5 Pendlay Rows @60% of your Clean
EVEN – 20 second L-sit (on rings, parasites, boxes, hanging from the pull up bar, etc.)


“Nate” – 20 Minute AMRAP
As Many Rounds (and Reps) As Possible in 20 Minutes:
2 Muscle Ups (sub 4 pull ups, 4 ring dips)
4 Handstand Push ups
8 KB Swings (70/50)*
*”Health” people MAY want to swap out Kettlebell swings for Goblet squats or Box Jumps 🙂


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