Tuesday, January 13th, 2015

Hey Folks!

Awesome work on todays WOD!  It looked pretty fun – Overhead squats may need to make a more regular appearance.  It’s great for developing “core” strength, building confidence in the receiving position for the snatch and good for shoulder stabilization (so long as you’re staying in a good position).

If you guys could do me a big favour – We’re holding our Town Hall meeting next Tuesday night at 8pm, but it’d be great to have some info/data to work with before we even get there (that way there’s less chaos).  CLICK HERE TO HEAD OVER TO A FORM WITH SOME GENERAL QUESTIONS – it’s anonymous and we’d love the feedback! 🙂 the CAPS isn’t yelling, just trying to get your attention.


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


Deadlift 5RM
Use approximately 10 Minutes to establish a 5 rep max deadlift. Be smart and maintain good form! 🙂


Bench Press/Pull up – 8 reps – EMOM
Every Minute for 10 Minutes perform the following:
ODD minutes – 8 Bench Press
Even minutes – 8 Pull ups


Open WOD 11.5
Complete as many rounds and reps in 20 minutes of:
145/100 pound Power clean, 5 reps*
10 Toes to bar
15 Wall ball shots, 20/14 pound ball

*Health will do Front Squats in place of Cleans*
The WOD is 20 minutes! Set a pace you can maintain 🙂


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