Tuesday, December 30th, 2014

Hey Folks!

It’s that time of week again!  It’s Tuesday!  Yay!  I’m not sure why that’s exciting but someone, somewhere is very excited for tomorrow – and that someone could be YOU.

Kristin is planning a “Mobility for the purpose of Performance Enhancement” (not that kind of performance… sickos haha) workshop series!  Coming to a CrossFit Suds evening near you!  Keep your eyes peeled for the whiteboard and sign up early, She’s pretty excited about bringing this stuff to you guys and I’m excited too, as I can foresee epic PR’s and just ridiculously high quality movement in the future.  It’s glorious!

Thanks so much for all the amazing donations to the Infant Food Bank!  I’m not sure when they pick things up, but I think it’s soon – the overflowing Pack n’ Play is a nice picture of how awesome our members are.  Lotsa good karma coming back to you guys!


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


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 🙂

Barbell+DU chipper WOD-Health
For Time:
15 Overhead Squats
50 Double Unders
15 Push Press
50 Double Unders
15 Front Squats
50 Double Unders
15 Deadlifts
50 Double Unders


Bench & Pull ups EMOM
12 Minute EMOM:
Odd Minutes – 5 Bench Press @70%
Even Minutes – 5 Strict or weighted pull ups

Barbell+DU Chipper
For Time:
15 Snatch 95/65
50 Double Unders
15 Push Press 95/65
50 Double Unders
15 HPC 95/65
50 Double Unders
15 Deadlifts 95/65
50 Double Unders


Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps