CrossFit Sudbury – Training – 24022015

Hey Folks!

Winning!  Awesome work on the double unders and burpees.  It looked like a beauty lung burner.

So the Open WOD gets released Thursday night (we’re going to watch it at the gym if you’re interested in joining us!) – then you have from Friday until Monday evening to complete it and submit your score.  We’re trying to get lots of people out on Saturday as a nice big crowd helps with making it more fun and usually making people perform just a little bit better.

Warm up

Clean Warm up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


Clean & Jerk 1RM
12 Minute clock to establish a 1 rep max Clean and Jerk! 🙂

You can do a squat or power clean and a power or split jerk. Make them pretty though!


2k Row + Front Squats
For time:
2k Row
20 Front Squats @70%

* break up the squats as needed – you’ll just end up having to rest – don’t sweat it! 🙂

Cool Down

MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team