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CrossFit Sudbury – Training – 19012015

Hey Folks!

Excuse the different title for the WOD, I’m changing it to give us a bit of an edge for search engine results.  The number is the identifier for keeping track of the day though, DayMonthYear (in case you were curious).

Performance Enhancement this Tuesday at 6pm!  Knee-Ankle-Foot mobility to help with better positioning, box jumps, skipping, running, and anything where you end up in a squat.  Also if you get shin splints, plantar fasciitis or REALLY sore calves when skipping lots.

Town Hall Meeting is on Tuesday evening at 8pm!  It’ll be about an hour.  We’re going to touch on where the gyms been, what our plans are for the future, some of the results from the survey I posted last week and then take your input to help guide and mould our awesome community!


Snatch Warm up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps


Health – Back Squat & Kettlebell Swings
Back Squat 2×5
*Try to add more weight to last weeks lifts

Russian Kettlebell Swings 2×15
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps

Pull ups
6 sets of 2 reps. Try to use the same band as you used for the 1s.


Every 2 Minutes for 10 Minutes perform:
2 High Hang Snatches @~65-75%

* You shouldn’t be erring from good form or missing any lifts (1 or 2 brain fart misses is acceptable – but remember, we want to practice success, NOT failure)

Front Squat EMOM
Every 2 Minutes for 10 Minutes:
5 Front Squat @~65%


LungyRowy-Part Deux
8 Walking Lunges
8 Ring Rows
8 Jumping Squats
8 Toes to bar


General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings