Wednesday, December 17th, 2014

Hey Folks!

Wow – so going out REALLY hard on that row was a bad choice haha.  Super fun/challenging WOD.  It’s nice to attack those weaknesses as often as possible (without getting your hopes and dreams completely crushed).

Keep up the great work everyone.  Christmas is just around the corner and it’s going to get busy over the nnext few weeks.  Make the time to come in, even if you need to come in during open gym to crush the WOD and then peace out.  It is possible to spend just a half hour here (though it’s often tough to leave, right?)


Clean Warm up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


Halting Squat Clean E2MOM
Every 2 Minutes for 10 Minutes perform:
2 Halting Squat Cleans*

*like a normal clean off the floor except that you’ll pause for 1 second right at the knee. We do this to emphasize pulling yourself (and more importantly, the bar) into the right position as it’s coming off the floor. Nothing will derail a PR attempt like it feeling “weird” coming off the ground! Heavy is ok… weird is not 😉

Deadlift E2MOM
Every 2 Minutes perform 5 Deadlifts at 65-75%

Rope/Dip/Slammer for time
5 Rounds for time:
1 Rope Climb
10 Ring Dips
20 Slam Balls


Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team