New Years Eve 2014!

Hey Folks!

It’s that day!  New Years eve – a big deal for some, not a big deal for others, somewhere in between for most.  Hope you’re having fun, maybe come in and hit a WOD to earn those liquid calories later in the evening.  We’re going to be open:

6am-8am

12noon-2pm

Not a tonne of hours, but should be enough to get your workout in!

Kristin is doing her Mobility for Performance Enhancement EVERY Tuesday starting this coming Tuesday.  You can come and go, but you’re going to get the most benefit from coming as often as you can.  I’ve been helping her out with it’s development, and we’re planning on adding mobility, stability and straight movement skill, but there’s a certain order that can help with that development.  So come try it out and let us know what you think!

WARM UP

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

EVERYBODY!

Clean E2MOM
Every 2 Minutes for 10 Minutes perform 2 Low Hang Squat (starting below the knees – to teach patience getting the bar above the knees and getting them out of the way before the explosion!)

Deadlift E2MOM
Rest 2 Minutes/use this time to prep your bar with a 70% Deadlift

Every 2 Minutes perform 5 Deadlifts at 70%


Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

COOL DOWN

Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team