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CrossFit Sudbury – Training – 03022015

Hey Folks!

Awesome work on Todays WOD – it was a little bit of a grinder.  Hopefully the Clean Pulls helped teach everyone to keep the bar in close, AND use that explosive hip we need to get that bar elevated before we get underneath it!

Thanks to everyone who answered the survey – We’ll be releasing info on potential morning classes soon!  I didn’t skim over the other comments either, so I’ll hopefully be working some other stuff into the gym (as usual) this year too.  VERY excited for our gym this year.

Kristin has transitioned over to Real Life Health full time now!  crazy talk!  So now you know where to go for the best Physiotherapy around!  Her availability will fill up fairly quickly, so it’s a good time to book in for an assessment and get some homework to do in the gym to help with your mobility and stability.  No more driving with the brakes on! (that’s a metaphor)

Warm up

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

Engine

Airdyne Efforts
1 Minute on the Airdyne for max calories.

3 Rounds. Rest as needed between efforts (works great if other people need to cycle in)


Metcon

Open WOD 14.2
Complete as much of the following as possible:
0:00-3:00 Minutes:
2 Rounds
10 OHS 95/65
10 C2B Pullups

If successful… Wait until minute 3 then..
3:00-6:00 Minutes
2 Rounds
12 OHS 95/65
12 C2B Pullups

If successful… Wait until minute 6 then..
6:00-9:00
14 OHS 95/65
14 C2B etc…

Or Scale to:

AMRAP-12 Minutes:
12 OHS 95/65
12 Pullups


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