CrossFit Sudbury – Training – 29012015

Hey Folks!

Awesome work on todays WOD – that was an Adam remix of an Eric designed WOD.  I’m happy with it haha.

Rowing clinic is today (Thursday) evening from 6-8pm!  Get in there and learn how to be awesome at life with Curtis and Emily!

You’ve got 2 more days left in the first month of the year!  Not sure if anyone makes monthly goals, but these are the days to finish them up! 🙂


Warm Up

Warm up for Front Squats, etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts


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 🙂


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


Open WOD 14.1
As Many Rounds+Reps As Possible in 10 Minutes of:
30 Double Unders
15 Power Snatch (75/53) (Scale to Wall Ball for Health)

Cool Down

Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team