CrossFit Sudbury – Training – 13022015

Hey Folks!

Awesome work on todays WOD – it looked kinda mean, but also kinda fun.  You guys have been killing it lately and we’re very proud 🙂

For the classes we’re trying to implement a bit more structure to the warm up and cool down, so look to your coach and help them out by being attentive when they go over everything – you may learn a little something about the warm ups and cool down pieces that could change your performance a lot for the better!

Tomorrow is the last day to sign up for the Open Intramurals!  T shirt orders are going in likely tomorrow night so that we can receive them in time for the open 🙂 The preliminary mock-ups are looking pretty sexy.

Warm up

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

invisible Fran
With a PVC pipe, perform the following:
21-15-9 of:
“pull ups” – start with the PVC overhead and pull it down under your chin then return it overhead to complete 1 rep.

Have fun with this one!


Health – Press & Pull ups
Press 2×5

Pull ups 6×1*

*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.


Deadlift 8 E3MOM-12
Every 3 Minutes perform:
8 Deadlifts at 55-65%
* Perform 8 Wall Ball to a higher target than usual after each set (men hit grey above the blue line, women hit the blue line)


KB Sit up fun
50-30-10 rep rounds for time of:
Kettlebell Swings
Sit ups

Cool Down

Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team